Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Kettlebell
Kettlebell Halo — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The kettlebell halo moves a light bell around the head to prepare the shoulders and upper back while the trunk stays braced. It is a mobility drill, so use a load that never pulls the head or ribs out of position. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Kettlebell Halo is best used when the workout goal matches its main demand: kettlebell capacity, clean mechanics, and scalable intensity.
Muscles Worked
ShouldersUpper backCore
Equipment
Light kettlebell
Best For, Avoid If, and Scaling
| Best for | Kettlebell WODs, skill practice, and athletes who can keep kettlebell halo mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use a very light plate or no load while tracing the path. |
How to Do the Kettlebell Halo
1
Hold the kettlebell by the horns in front of the chest.
2
Brace the trunk and keep the head still.
3
Circle the bell slowly around one side of the head and behind it.
4
Return to the front, then repeat in the other direction.
Common Mistakes
✕
Using a bell heavy enough to strain the neck.
✕
Flaring the ribs or moving the head around the load.
Coaching Tips
✓
Imagine drawing a close circle around a fixed head.
✓
Keep the elbows compact and the movement slow.
Scaling Options
Easier / Beginner
Use a very light plate or no load while tracing the path.
Harder / Advanced
Use a half-kneeling stance to increase trunk demand, not a heavy bell.
Related WODs
Use Kettlebell Halo in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Kettlebell Halo feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Build It Into a Workout
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