Halo

Exercise name: Halo

Exercise description:

• Get into position: Stand tall with your feet hip-width apart, or kneel on one or both knees to force your core to stay completely still.

• Hold the weight: Grip your kettlebell by the horns so the heavier, bottom part faces the ceiling (this is called the "bottoms up" position). If using a dumbbell, hold it vertically by the weighted end.

• Brace your core: Tuck your pelvis, squeeze your glutes, and pull your rib cage down to prevent your lower back from arching. Keep your shoulders pulled away from your ears.

• Begin the circle: Raise your elbows and trace a wide circle around your head. Pass the weight to the left or right, dipping it behind the nape of your neck, and bring it around to the opposite side while raising the other elbow.

• Return and reverse: Complete the circle by returning the weight to the starting position in front of your chest. Reverse the direction for your next repetition.

• Maintain control: Your head and torso should remain perfectly still while the weight rotates around you. Do not let the weight pull your neck or shoulders forward.

Technique that must be performed to count: The weight must rotate around and behind the head, not over it. Stay standing completely upright.

# of repetitions before shooting: 5 each direction.

Casual division modifier: Lighter weight or Less Reps

Exercise equipment needed: KB, DB, or similar.