1/2 Kneeling Kettlebell Halo
The 1/2 Kneeling Halo is a versatile drill that can serve as an effective warm-up or hip/core stabilization drill. I prefer to position the client inline on a beam or line on the ground to increased the stability demand of the downside hip but it can be in a normal 1/2 Kneeling position as well.
I like this drill as a warm-up to “wake up” the nervous system since the 1/2 Kneeling and Crossbody movement gives you a lot of neurological bang for your buck. Additionally, it’s a great way to get the scapula and humerus moving similarly to Indian club patterns.
As a movement restoration prescription it does a great job challenging 1/2 Kneeling and Single Leg Stance hip stability. I do this very often while re-establishing the inline lunge and hurdle step patterns in the FMS or re-training clients following hip dysfunction.
The main focus is to cue the athlete to keep their hip stacked under their pelvis with the ribs in a closed scissor position. Use a light bell as this drill is not meant to be loaded heavily. I’ll often prescribe 3-5 reps each direction.
