Kettlebell Halo

How to do it

Hold the bell upside down by the horns at chest height. Slowly pass it in a circle around your head — close to your skull, eyes forward. Trace one full circle each direction. Keep your glutes tight and your ribs down so only your shoulders move.

Why it's good for runners

The halo opens up your shoulders and upper back without loading the spine. It's a great warm-up before any pressing or overhead work, and the off-center bell forces your core to hold position the whole time.

Common mistakes

Don't let the bell drift forward in front of your face — that means your shoulders are tight; slow down and make the circle smaller. If your ribs flare or hips shift, your core has checked out.