Kettlebell Halo

طريقة الأداء

1. 01Stand tall with your feet hip-width apart. Hold a kettlebell upside down by the horns, with the bell above your hands and close to your chest. Brace your abdominals and squeeze your glutes so your ribcage stays down. This is your starting position.
2. 02Keeping your elbows close to your head, move the kettlebell up past one ear and around behind your head.
3. 03Continue the circle past the opposite ear and back down to the starting position in front of your chest, letting the bell pass close to your body throughout.
4. 04Complete the prescribed number of circles in one direction, then repeat the same number in the opposite direction.
5. 05Move slowly and keep your head, hips and lower back still. If your lower back arches or the bell drifts far from your head, use a lighter weight.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.