Dan John on Kettlebell HALOS
Summary
TLDRIn the transcript, the speaker discusses the kettlebell Halo exercise, which is a mobility drill that involves drawing circles around the head with a kettlebell held by its horns. Initially, the speaker admits to not practicing it recently but acknowledges its value for shoulder flexibility, especially for the Olympic lift. The conversation touches on the progression of the weight used in the exercise, suggesting that it should be increased only when necessary and that the benefits can be achieved with lighter weights as well. The speaker also shares personal experiences with using the exercise as a warm-up, noting that it should feel good and not be overly strenuous.
Takeaways
- đ The kettlebell Halo exercise involves holding a light kettlebell by the horns and drawing circles around the head to enhance shoulder flexibility.
- đïžââïž Historically, the speaker has used kettlebell Halos in their training and recommends it for shoulder mobility, especially for Olympic lifts.
- đĄ Steve Maxwell, a kettlebell expert, highlighted the Halo as one of the best kettlebell exercises.
- đ For the Halo exercise, itâs important to maintain a smooth and aesthetically pleasing orbit with the kettlebell.
- đ€ The speaker plans to reintroduce kettlebell Halos into their training to boost shoulder flexibility.
- đ When progressing with kettlebell Halos, it's essential to gradually increase the weight, starting from a light kettlebell and moving up only when necessary.
- âïž For most individuals, an 8kg kettlebell may be too light, and jumping to a 12kg or 16kg kettlebell is recommended for effective training.
- đ There is no competitive pressure to lift heavier weights in kettlebell Halos; focus on comfort and proper form instead.
- đ ïž The speaker suggests using kettlebell Halos as a warm-up exercise, emphasizing that a warm-up should make you feel good, not fatigued.
- đ§ââïž If the warm-up is too challenging, consider adding an additional pre-warm-up to ensure it prepares you effectively for the main training session.
Q & A
What is a kettlebell Halo exercise?
-A kettlebell Halo is an exercise where you hold a light kettlebell by its horns and draw circles around your head with your hands, using the weight to pull your elbows back and open up your armpits.
Who introduced the kettlebell Halo exercise to the speaker?
-Steve Maxwell introduced the kettlebell Halo exercise to the speaker at their first kettlebell convention.
Why did the speaker stop using kettlebell Halos in their training?
-The speaker moved over to more hangs from the bar and got away from kettlebell Halos for some reason, although the exact reason is not specified.
What is the speaker's opinion on reintroducing kettlebell Halos into their training?
-The speaker is considering reintroducing kettlebell Halos into their training as it helps with shoulder flexibility, which is beneficial for the Olympic lifts.
Is there a value in progressing the load of kettlebell Halos according to the speaker?
-The speaker believes that if you decide to move up in weight for Halos, it should be after a long period of using the current weight, and only if it feels too light.
What is the speaker's view on the maximum weight for kettlebell Halos?
-The speaker suggests that there is no need to go extremely heavy with kettlebell Halos, as it is primarily a warm-up exercise and not a competition.
What is the recommended approach to increasing the weight of the kettlebell for Halos?
-The speaker recommends increasing the weight gradually, for example, from an 8-kilo bell to a 12-kilo bell, and sticking with it if it feels good.
What are the benefits of using lighter weights for kettlebell Halos according to the speaker?
-The speaker finds that lighter weights, such as a 12-kilo kettlebell, feel great for the shoulders and provide the necessary benefits without the need to go heavier.
What is the speaker's experience with the heaviest kettlebell used for Halos?
-The speaker has gone as heavy as a 20-kilo kettlebell for Halos, but is unsure if there is much benefit in going any heavier or adding more volume.
How does the speaker view the role of kettlebell Halos in a training session?
-The speaker views kettlebell Halos as a warm-up exercise that should make one feel good and not beat them down, suggesting a pre-warmup if the warmup is too intense.
What advice does the speaker have for those who find the kettlebell Halos too light?
-The speaker advises those who find the kettlebell Halos too light to gradually increase the weight until they are forced to move up, but emphasizes that the benefits can be achieved with weights as light as 12 or even lighter.
Outlines
đïžââïž Kettlebell Halos in Training
The speaker discusses the use of kettlebell Halos in their training routine. They explain that traditionally they have used this exercise, which involves holding a light kettlebell by its horns and drawing circles around the head, to improve shoulder flexibility. The exercise was recommended by Steve Maxwell at a kettlebell convention, and the speaker has been a fan ever since. However, they admit to having moved away from the exercise as they incorporated more bar hangs into their routine. They are considering reintroducing the kettlebell Halo into their training for its benefits to shoulder flexibility, particularly for the Olympic lifts. The speaker also addresses the question of progressing the load in Halos, suggesting that if one feels the need to increase the weight, it should be done gradually and only when the current weight feels too light. They share personal experience with using an 8-kilogram bell and progressing to heavier weights like a 12 or even a 20-kilogram bell, but note that the lighter weights felt better for their shoulders and question the additional benefits of going heavier or adding more volume.
Mindmap
Keywords
đĄKettlebell Halos
đĄMobility Exercise
đĄShoulder Flexibility
đĄOlympic Lifts
đĄWarm-up
đĄSteve Maxwell
đĄKettlebell Convention
đĄProgressing Load
đĄHangs from the Bar
đĄKettlebell Windmill
Highlights
Kettlebell Halos are a favored exercise for shoulder flexibility and mobility.
Traditional use of kettlebell Halos involves holding the kettlebell by the horns and drawing circles around the head.
The weight of the kettlebell should be light enough to allow for proper form and range of motion.
Steve Maxwell's recommendation of the Halo as a key kettlebell exercise influenced its popularity.
Transitioning to bar hangs may lead to a decrease in the use of kettlebell Halos.
The speaker suggests reintroducing kettlebell Halos into their training for shoulder flexibility.
Progressing the load in kettlebell Halos should be gradual and based on the individual's comfort.
There is no competitive aspect to kettlebell Halos; the focus is on personal benefit and not on maximal weight.
The benefits of kettlebell Halos are generally achieved with weights of 12 to 16 kilograms.
Lighter weights can still provide benefits for shoulder mobility without the need for heavier loads.
The speaker has experimented with kettlebell Halos using weights ranging from 12 to 20 kilograms.
The lighter weights provide a good warm-up for the shoulders, but the speaker questions the benefits of heavier weights.
Kettlebell Halos should be used as a warm-up exercise, following the principles of warming up properly.
A warm-up should not be overly challenging; if it is, consider having a pre-warm-up routine.
The speaker emphasizes the importance of feeling good during a warm-up and not being overwhelmed by it.
Transcripts
we got a couple of questions from Peter
um Peter asked this do you use kettle
bell halos in your own training North
clients um traditionally I did you know
it's funny you say that I love the
exercise I haven't done it in a while uh
this is just one of those things uh so
the kettle bell uh Halo folks for those
you don't know you take a light kettle
bell you hold it by the horns generally
I suggest that the weight is up hold it
by the horns and then you try to draw a
circle around with your hands around the
head now when you get to this position I
like for the weight to drop down so it
pulls your elbows back and it opens up
kind of kind of opens your armpits up
and then bring it around here and you
just do little circles it's it'd be nice
if the circles look pretty if the orbit
was good uh I like the exercise a lot
it's one of the first kettle bell when
when I went to my first kettle bell
convention I met Steve Maxwell and I
asked him you know what's the best part
of the kettle bell and one of the things
he said was the the Halo and uh so I've
been a big fan once I started moving
over to more hangs from the bar I think
I got away from kettlebell Halos for
some reason but honestly you I'm
thinking just as in real time I'm
thinking about this Peter that probably
be a good idea for me to put back into
my training because it helps my uh my my
shoulder flexibility for the Olympic
list if you do do you see any value in
progressing the load or do you just use
them as a warm-up yeah on Halos or any
Mobility exercise I mean if you do
decide to move up it should be a couple
I mean it should be a long period of you
going this is just too light um you know
if you using something like uh you know
an 8 kilo Bell that might be too light
for a lot of people listening so you
jump up to the next Bell side size 12
and if you do that for a while and it
feels good stick with it um if for some
reason you need to go up heavier you
know there is no world championship in
the Kettlebell windmill uh I mean Halo
I'm sorry in the Halo but
uh if there was like we would train this
differently but I I would just stick to
weights until you're kind of forced to
move up um generally for me I got all
the benefits out of the 12 and the
16 you know you could even go lighter
than that and still get the benefits um
he says this as as the next part I've
enjoyed doing a few with with a 12 kilo
kettle bell in the beginning of some
training sessions and I've gone as heavy
as a 20 the lighter weights feel great
for my shoulders but I'm not sure if
there's much benefit in going any
heavier or adding more volume yeah I I'm
with you on that it's a warm-up
exercise um so it should follow the
rules of warmup warm-up should make you
feel good um if a warmup is beating you
down uh have a warmup before that
warmup the the pre the pre pre uh
training session yeah uh
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