Kettlebell Halo with Overhead Extension

An intermediate strength exercise for the shoulders, triceps, back and abs, done with a kettlebell.

Movement guide

Kettlebell Halo with Overhead Extension

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusShoulders · Triceps · Back · Abs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Kettlebell Overhead Triceps Extension demonstrated on the 3D figure

3D demoKettlebell Overhead Triceps ExtensionBeginner · A kettlebell

Similar move, beginner grade.

This move

Kettlebell Halo with Overhead ExtensionIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Split jerk demonstrated on the 3D figure

3D demoSplit jerkAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Stand 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.
Keeping your elbows close to your head, move the kettlebell up past one ear and around until it sits behind your head. Pause here.
From this position, extend your elbows to press the kettlebell up and overhead until your arms are straight, keeping your upper arms alongside your head.
Bend your elbows to lower the kettlebell back to the pause position behind your head, under control.
Continue the circle past the opposite ear and back down to the starting position in front of your chest to complete one repetition.
Alternate the direction of the circle on each repetition. Keep your head, hips and lower back still throughout; if your lower back arches or you cannot reach the overhead position without leaning back, use a lighter weight or perform the halo and the extension as separate exercises.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Shoulders, Triceps. Also: Back, Abs.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Standing overhead press demonstrated on the 3D figure

3D demoStanding overhead pressIntermediate · A barbell + A dumbbell

Overhead cable triceps extension demonstrated on the 3D figure

3D demoOverhead cable triceps extensionIntermediate · A cable machine

Cable incline overhead extension demonstrated on the 3D figure

3D demoCable incline overhead extensionIntermediate · A cable machine + A bench or box

One-arm overhead cable extension demonstrated on the 3D figure

3D demoOne-arm overhead cable extensionIntermediate · A cable machine

One-arm overhead dumbbell triceps extension demonstrated on the 3D figure

3D demoOne-arm overhead dumbbell triceps extensionIntermediate · A dumbbell

Seated one-arm overhead extension demonstrated on the 3D figure

3D demoSeated one-arm overhead extensionIntermediate · A dumbbell + A bench or box

Browse more

Questions people ask

What muscles does the Kettlebell Halo with Overhead Extension work?

Mainly the shoulders and triceps, with help from the back and abs.

What equipment do I need for the Kettlebell Halo with Overhead Extension?

A kettlebell.

Is the Kettlebell Halo with Overhead Extension good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Kettlebell Overhead Triceps Extension.

What is an easier alternative to the Kettlebell Halo with Overhead Extension?

Try the Kettlebell Overhead Triceps Extension. It works similar muscles at a lower grade.

How do I make the Kettlebell Halo with Overhead Extension harder?

Progress to the Split jerk, or add load, range or slower lowering once your form is solid.