Shoulders · Kettlebell
Kettlebell Half Kneeling Halo
How to do the kettlebell half kneeling halo, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Drop into a half-kneeling position with one knee down and the other foot planted in front. Hold a kettlebell by the horns upside down at chest height, then circle it slowly around your head, keeping it close, and back to the front. Reverse direction each set.
- 1Your shoulders moving the bell smoothly around your head
- 2A braced, tall core resisting the shifting load in half-kneeling
- 3Your shoulder blades and upper back controlling the circle
Common mistakes
- Don't let your lower back arch or your hips shift
- Avoid letting the bell swing wide away from your head
- Don't rush the circle; keep it slow and controlled
Muscles worked
The kettlebell half kneeling halo works the lower abs, obliques, front delts, forearms, upper traps, mid traps, upper abs, glutes, side delts, rear delts, and external rotators.
- Lower AbsSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- GlutesSupport
- Side DeltsSupport
- Rear DeltsSupport
- External RotatorsSupport
- TricepsMinor
- LatsMinor
- Lower BackMinor
- Lower TrapsMinor
- QuadsMinor
- Internal RotatorsMinor
- Hip FlexorsMinor
Kovo programs the kettlebell half kneeling halo for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.