The Kettlebell Halo!
The halo works best with a kettlebell, but you can definitely do it with a weight plate. The kettlebell makes halos more “self-limiting”, allowing a tighter circle to be drawn around the head, and thus squeezing the movement flaws out of you.
You’ve got to do all this in the presence of the upper limb movement and weight shifting around the head.
These two positions take out possible compensations in the ankles, feet, knees and force the hip and core to do their job: stabilize. This will help clear most movement dysfunctions and asymmetries like single leg stance and lunge. You’ll find that what may seem easy standing up, is quite different once you drop to these positions.
Also notice the thoracic spine extension and shoulder mobility required to perform this move. Get the body as tall as possible and remind the halo-er to keep their head still.
If you can do it perfectly from tall kneeling, you generally don’t need to be doing it as an “exercise” from standing, but perhaps a set for a warm-up or in combination with other moves in a circuit or complex which it fits well.
Do the move:
Hold the kettlebell by the horns with bottoms up. Lift your left hand to the right side of your head, then to the back of your head so that the kettlebell is bottoms down. Let the right hand follow “naturally”.
Continue the move to return to the initial position. Perform reps all in one direction before switching to the other. 8-10 reps in each direction works well.
Once you are comfortable with the move, drop down to half kneeling. Attain the 90 degrees of hip and knee flexion and line up your front foot with your rear thigh so that it’s like they’re on rail road tracks.
Bobbing or excessive head movement. Move the kettlebell around your head, NOT your head around the kettlebell.
Stay tall! Look for any forward head posture to keep the chin-in (packed).
– Dr. Leif