FitCiKettlebell Halo is an isolation exercise for the shoulders: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: core, forearms. Equipment: kettlebell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand with your feet shoulder-width apart and hold the kettlebell by the handles with both hands in front of your chest, base pointing up.
- Brace your abdominal muscles to stabilize your torso.
- Slowly circle the kettlebell over one shoulder and behind your head.
- Bring it back to the starting point over your other shoulder, keeping your elbows close to your head.
- Once you complete the reps in one direction, switch directions.
Coaching tip
Trace the circle as tight as possible; keep your torso as still as a statue while the kettlebell travels around your head.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pike Push-Up, Handstand Push-Up
- Same muscle, different equipment: Overhead Barbell Press, Seated Dumbbell Shoulder Press, Arnold Press
More shoulders exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.