Half Kneeling KB Halo

Start: Kneel on one knee directly under that hip, with the other foot flat in front so knee and ankle stack — the 90/90 position. Widen the front foot for easier balance, narrow it for more challenge; it should feel light enough to lift. Stay tall: one line from ear to shoulder to hip to down knee. Hold a kettlebell upside down by the horns of the handle, close to your chest.

Action:

1. Slowly circle the bell around your head, keeping it close.

2. The bell moves, your head doesn't — stay tall and still.

3. Complete the circle back to the start, then go the other direction. Do your reps, then switch which knee is down.

Feel: Your shoulders should feel like they're being oiled. If your body sways or your head ducks to let the bell pass, slow down and use a lighter bell.

Related Exercises

• Half Kneeling Turns Symmetrical Load

  This exercise helps you turn your head and shoulders while kneeling on one knee with a weight in each hand at your sides.
• Foam Roll - T-Spine

  This exercise helps you loosen a stiff upper back by rolling it slowly over a foam roller.
• Foam Roller - Gluteal Muscle

  This exercise helps you loosen your glutes by rolling it slowly over a foam roller.
• Single Leg Supported KB Press

  This exercise helps you build shoulder strength and core stability by pressing two kettlebells overhead while standing mostly on one leg.