The Best Shoulder Mobility Exercise Your NOT Doing Enough

One of the many applications to the Kettlebell is it’s use for mobility. A common place of limited mobility is the Shoulder Girdle and Upper Back. The Kettlebell Halo is one of the best exercises for building strength while also increasing mobility in the shoulders. Here’s how to properly set up, execute and apply the Kettlebell Halo to your fitness program.

Why The Kettlebell Halo

The Kettlebell Halo is often over looked because of it’s simplicity. But it provides the opportunity to build stability, mobility and strength by taking the shoulders through a full range of rotational movement, while also creating space within the joint capsule. When performing, the core and shoulders will need to sty tense and strong, which will help build strength.

Set Up

  • Equipment: Light Kettlebell (m=16k, w=12k)

Execute

  • Start: Bottoms Up Goblet
  • Motion: Keeping the elbows in tight and shoulders strong, take the Kettlebell over one shoulder and around the back of the head. Pull over the opposite shoulder and return back to the Bottoms Up Goblet
  • Cues: 
    • Think tall posture
    • Keep the neck and chin neutral and still
    • Brace the core as the bell reaches the back, keeping the ribs stacked over the hips.

Application

  • The Kettlebell Halo can be used as a warm-up prior to a shoulder focused workout, or a part of a mobility based workout.
  • Perform no more than 30 reps total in sets of no more than 10 reps at 1 time.
  • Keep in mind this is not a strength exercise, it’s a mobility exercise, so use slow and controlled reps.

 

 

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Coach Joe

Joe holds multiple certifications through nationally accredited sources including, but definitely not limited to; Hardstyle Kettlebell Coach through Dragon Door Publications and Personal Trainer / Sports Performance Enhancement through National Academy of Sports Medicine. Valuing education, he plans on continuing his learning and growth in teaching kettlebells and practical healthy lifestyle changes to promote longevity and vitality to his clients and followers. Voted one of Austin's Best Personal Trainers in the Austin Fit Magazine 2017 Best Of Awards, Joe prides himself on making fitness fun and effective for all clients no matter their fitness level. Even though Joe is one of the top personal trainers in the Austin area, he also works with clients remotely and in group classes. Learn more about him HERE.

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