Dan John on Kettlebell HALOS

Summary

In 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

• 😀 The kettlebell Halo exercise involves holding a light kettlebell by the horns and drawing circles around the head to enhance shoulder flexibility.
• 🏋️‍♂️ Historically, the speaker has used kettlebell Halos in their training and recommends it for shoulder mobility, especially for Olympic lifts.
• 💡 Steve Maxwell, a kettlebell expert, highlighted the Halo as one of the best kettlebell exercises.
• 🌀 For the Halo exercise, it’s important to maintain a smooth and aesthetically pleasing orbit with the kettlebell.
• 🤔 The speaker plans to reintroduce kettlebell Halos into their training to boost shoulder flexibility.
• 🔄 When progressing with kettlebell Halos, it's essential to gradually increase the weight, starting from a light kettlebell and moving up only when necessary.
• ⚖️ For most individuals, an 8kg kettlebell may be too light, and jumping to a 12kg or 16kg kettlebell is recommended for effective training.
• 🏆 There is no competitive pressure to lift heavier weights in kettlebell Halos; focus on comfort and proper form instead.
• 🛠️ The speaker suggests using kettlebell Halos as a warm-up exercise, emphasizing that a warm-up should make you feel good, not fatigued.
• 🧘‍♂️ 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.