Kettlebell Half Kneeling Halo

Muscles worked

Setup

1. Assume a half-kneeling position with your right knee on the floor and your left foot flat in front, both knees at 90-degree angles.
2. Hold the kettlebell by the horns (the sides of the handle) in a 'bottoms-up' position at chest height.
3. Engage your glutes and tuck your pelvis slightly to create a neutral spine and stable base.

How to do it

1. Inhale and begin circling the kettlebell around your head, passing it over your right shoulder first.
2. Allow the kettlebell to drop behind your neck as it passes the back of your head, keeping your elbows tucked in.
3. Exhale as you bring the bell over your left shoulder and back to the starting position under your chin.
4. Maintain a controlled tempo, alternating directions for each repetition to ensure balanced tension.

Form checklist

• Keep the kettlebell as close to your neck as possible throughout the movement.
• Ensure your torso remains perfectly still; do not allow your hips or ribs to sway as the weight moves.
• Keep your gaze fixed forward and your chin tucked to avoid neck strain.
• Maintain a vertical line from your crown to the grounded knee.

Pro tips

• Think of 'combing your hair' with the kettlebell to ensure it stays tight to the body, which maximizes shoulder blade movement.
• Actively squeeze the glute of the kneeling leg to lock your pelvis in place and prevent lower back arching.

Make it harder

• Narrow your stance by placing your front foot directly in line with your back knee (the 'tightrope' position) to further challenge balance.
• Add a 2-second pause when the kettlebell is directly behind your head to increase time under tension for the triceps and upper back.

Frequently asked

What muscles does the kettlebell half kneeling halo work?

The kettlebell half kneeling halo primarily targets the abs, obliques, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell half kneeling halo?

The kettlebell half kneeling halo uses kettlebell.

Is the kettlebell half kneeling halo good for beginners?

The kettlebell half kneeling halo is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Crocodile CrawlAdvanced · abs, hamstrings, obliques, pectorals, and trapezius
• InchwormIntermediate · abs, hamstrings, obliques, pectorals, and trapezius
• Parsva Balasana Yoga PoseBeginner · abs, erector spinae, lats, obliques, pectorals, and trapezius
• Plank Push-Up RowAdvanced · abs, lats, obliques, pectorals, and trapezius