Lifting a kettlebell overhead, whether light or heavy, can be dangerous without proper technique. Below, we’ll discuss the benefits of the kettlebell harrow, common mistakes, recommended harrow variations, and even tips for tightening your form no matter your weightlifting ability.
The Kettlebell Halo Exercise beats 5 Standing Ab Exercises for Core Strength in 1 Kettlebell Roundup. Performing core and shoulder exercises on a regular basis can provide significant benefits beyond hitting your obliques.
As with any exercise, if you are a beginner, pregnant, or recovering from an injury, we recommend consulting with a medical professional or qualified personal trainer beforehand, especially if you plan to load heavy weights. Masu.
I know, but it’s boring to sigh and be told to scale back and ask for permission first. But for anyone wondering why it’s important to pay attention (before muscles), here are seven things I wish I’d known before lifting heavy weights for the first time. Pick up one of his best kettlebells for weightlifting and read more.
Kettlebell Halo: Benefits
As mentioned earlier, the kettlebell halo hits your shoulders and abs, but that’s not all. Upper body exercises also improve shoulder mobility by activating all three of his shoulder caps: forward, lateral, and backward, as well as the upper back, arms, and abdominal muscles, as well as the various core muscles that wrap around your body. Improve.
The trunk is made up of muscles such as the erector spinae and transverse abdominis muscles that support the spine. The transversus abdominis is a deeper layer of muscle that sits like a belt beneath your abdominal muscles and extends into your hip flexors and buttocks. Increasing your torso strength will help keep you safe and protected when lifting heavy objects and doing everyday tasks. That’s why we love this exercise for increasing core and shoulder stability and strengthening some of the many muscles involved in posture.
How to do a kettlebell halo
how:
- Turn the kettlebell upside down and grip it firmly to activate your wrists, arms, upper back, and shoulders.
- Tighten your core and tighten your glutes to create a stable base.
- Press the kettlebell overhead to see if your back arches or leans forward.
- From here, begin rotating the kettlebell around your head in a circular motion with your elbows bent.
- Once the bell passes in front of your face, change direction. Bend her knees softly and move with control.
Kettlebell Halo: Common Mistakes
Kettlebell Halo targets your arms, shoulders, upper back, and core, strengthening your upper body muscles. These are the most common mistakes we recommend you avoid, as doing them incorrectly can lead to injury.
arch your back
When carrying heavy loads, it is common to see people thrusting their hips forward and arching their backs. Try squeezing as many muscle groups as possible to create a strong column for the kettlebell to move around. Tuck your pelvis in slightly without leaning forward. If your back arches, it means your core isn’t strong or you’re lifting too heavy. So choose a weight that you can control, focusing on keeping your abs toned and your chest lifted.
move with straight arms
During the kettlebell harrow, your elbows should be bent to allow the bell to rotate around your head instead of over it. Make sure your elbows are fully bent so you have full control of your weight at all times.
grip
There are several ways to grip the kettlebell during a halo, but we recommend holding the bell upside down and gripping the corners. If you like, you can hold the bell itself with the handle facing up, but make sure you’re in a safe position on the kettlebell.
Unlike bottom-up kettlebell presses, using both hands allows you to stabilize the weight, greatly reducing the risk of falling. Learn how to hold a kettlebell correctly with grip techniques from a master kettlebell coach. In either case, keep the bell close to your body without letting your elbows flare out.
Kettlebell Halo: Variations
There are several ways to advance or reduce.
Experiment with different grips and weights to find a challenging kettlebell halo variation that works for you. You can also try halo sitting or kneeling to take your feet out of the equation and create even more core stability. Some people can get extra back support by using a bench or chair, while others find it more difficult to sit or kneel without support.
You can also add some exercise to the kettlebell harrow by lunging or squatting while rotating the bell. If you’re lacking coordination, move into a low lunge or squat hold and rotate the kettlebell from that position. This combines isometric (stationary) and isotonic (moving) contractions, increasing the demands on your core muscles.
For those who don’t have the confidence to control a kettlebell above their head, our fitness editors put them through a week of 50 kettlebell laps a day. Here are the results. She twirled the bell around her waist instead. This helped her strengthen her arms and abdominal muscles, improve her grip strength, and move her upper body.
