Kettlebell Halo with Overhead Extension
Kettlebell Halo with Overhead Extension is a resistance and coordination - halo with elbow extension exercise involving Triceps brachii, Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii, Deltoid
- Secondary muscles
- Serratus anterior, Trapezius, Abdominals
- Exercise type
- Resistance and coordination - halo with elbow extension
Exercise technique
- Starting grip
Hold the inverted bell by the handle sides in front of your chest.
- Side pass
Move the weight past one ear behind your head.
- Rear pause
Stabilize the bell with upper arms beside your head.
- Elbow extension
Straighten your elbows to raise the bell.
- Bend again
Keep upper arms still and lower it behind your head.
- Complete the circle
Bring it past the opposite ear to your chest.
- Direction
Reverse the circle on the next repetition.
Key technique points
- Pause behind the head before extending.
- Do not rotate your torso sideways.
- Do not turn elbow extension into a shoulder press.
- Do not lift the ribs.
- Keep the bell close to your head without contact.
- Use a light load you can control in both phases.
Common mistakes
Skipping the pause
Circular momentum transfers into the extension.
Moving the upper arms
The extension becomes a shoulder press.
Lower-back extension
The torso compensates for the overhead position.
Head contact
The weight path approaches without control.
Wide elbows
The rear lowering path is disrupted.
Confusing direction
The two sides of the circle are repeated unevenly.
Frequently asked questions
Kettlebell Halo with Overhead Extension: why is “Skipping the pause” a mistake?
Circular momentum transfers into the extension.
Kettlebell Halo with Overhead Extension: why is “Moving the upper arms” a mistake?
The extension becomes a shoulder press.
Kettlebell Halo with Overhead Extension: why is “Lower-back extension” a mistake?
The torso compensates for the overhead position.
Kettlebell Halo with Overhead Extension: why is “Head contact” a mistake?
The weight path approaches without control.
Kettlebell Halo with Overhead Extension: why is “Wide elbows” a mistake?
The rear lowering path is disrupted.
Kettlebell Halo with Overhead Extension: why is “Confusing direction” a mistake?
The two sides of the circle are repeated unevenly.
What should I focus on when doing Kettlebell Halo with Overhead Extension?
Pause behind the head before extending. Do not rotate your torso sideways. Do not turn elbow extension into a shoulder press. Do not lift the ribs. Keep the bell close to your head without contact. Use a light load you can control in both phases.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.