How To Do Half Kneeling Halos

The Half Kneeling Halo is an underrated exercise that can be used to help improve shoulder range of motion, trunk stability, and motor control all in this great move. This works the shoulders, arms, obliques and glutes.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): triceps, shoulders, abs/obliques, glutes and hamstrings

Equipment: dumbbell or kettlebell, a yoga block/pillow to kneel on (optional)

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Half kneeling, extend hips, move weight behind the head, around torso in circles, maintain trunk stiffness

Before starting:

Be sure to use a weight that is not too heavy, keep lower back from hyperextending.

1. Start in a half kneeling position with the core engaged and slight tuck of the pelvis.

2. Lift the dumbbell or kettlebell behind your head, bending your elbows, and being sure to not hyperextend the back.

3. Move the weight slowly in circles around the head and with control. Return the weight to the starting position.

   This can be progressed to a Tall Kneeling or Standing variation as well.