Kettlebell Halo with Overhead Extension

Shoulders

Kettlebell Halo with Overhead Extension

Kettlebell Halo with Overhead Extension (Start)

Kettlebell Halo with Overhead Extension (End)

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

A halo combined with an overhead press and triceps extension that challenges the shoulders and triceps.

Strength

Primary musclesShoulders Triceps

Secondary musclesTraps Middle Back Abdominals

Energy burned

≈ 29 kcalFor 3 × 8–12, rest 90s · ≈ 5.0 kcal/min

Estimate range 22–36 kcal (±25 %)

Muscle mass worked16 %

Effort during a set8.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall holding a kettlebell by the horns at chest height.
2Brace your core with your feet shoulder-width apart.

How to perform

1Circle the bell around your head to the front, then press it overhead.
2Lower the bell behind your head by bending your elbows.
3Extend your elbows to lift the bell back to overhead.
4Lower it to your chest and repeat.