I remember leaning against the wall of my old gym at the end of a long work week, moaning to a PT about how tight and uncomfortable my shoulders felt after hours at my desk. She nodded knowingly, as many of her clients who work desk jobs complain of the same thing, and recommended one simple kettlebell exercise I had to try: the kettlebell halo. I took her advice and have been doing it ever since.
For this exercise, I use the Bowflex adjustable kettlebell, one of the best kettlebells on the market if you want to train with weight without needing a full set of kettlebells. It lets you quickly adjust the weight depending on whether you're focusing on mobility with lighter rotations or adding a bit of strength work with a heavier load.
How to do kettlebell halos
To begin with use a very light kettlebell you can comfortably hold above your head and move in a controlled circle without straining your shoulders.
- Hold the kettlebell upside down by the sides of the handle close to your chest.
- Keep your core engaged and elbows slightly tucked.
- Slowly rotate the kettlebell in a circle around your head, moving clockwise for six to eight reps.
- Switch directions and perform the same number of counterclockwise rotations.
The kettlebell halo really is a simple move with big benefits. It helps your shoulders move more freely by gently taking the joint through a full range of motion. At the same time, it strengthens the small stabilizing muscles around your shoulders, which are essential for keeping them healthy and pain-free. I love that it also works your upper back, traps, triceps, and core, so even a few minutes feels like a mini upper-body workout.
When I'm consistent with this move, I can feel my shoulders loosen up and notice it’s easier to maintain good posture at my desk. Sitting upright for long stretches feels more comfortable, and I’m less likely to slump or hunch by mid-afternoon. It also makes simple daily tasks, like reaching for items on a shelf or carrying a laptop bag, feel easier on my shoulders.
As it’s a low-impact move, halos are also perfect for warming up the upper body before a larger strength session or as an easy recovery exercise. Doing a few controlled rotations before a press, a row, or even a casual household task helps prevent tension from building up throughout the day.
What I especially like about the kettlebell halo is that it’s not about heavy lifting or building a certain physique. I use it purely to support my upper body strength and shoulder mobility, rather than chasing aesthetics. That means I don’t worry about gradually increasing the weight or lifting heavier each week. The focus is on control, range of motion, and keeping my shoulders healthy, which makes it low-pressure and easy to fit into my daily routine.
Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
More from Tom's Guide
- I wear these Sweaty Betty running shorts so much I need a pair for every day of the week — luckily they’re 53% off right now
- Here are 7 ways I get the most out of my Garmin watch when training for a race
- Here's how to beat burnout — study finds the ideal amount of daily exercise to boost your mood
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
