I sit at a desk all day, and this is the 1 kettlebell exercise I swear by to boost my upper body mobility and build shoulder strength
For this exercise, I use the Bowflex adjustable kettlebell, one of the best kettlebells on the market if you want to train with weight without needing a full set of kettlebells. It lets you quickly adjust the weight depending on whether you're focusing on mobility with lighter rotations or adding a bit of strength work with a heavier load.
The Bowflex SelectTech 840 is an adjustable kettlebell that goes from 8 to 40 pounds, letting you change the weight easily with a dial. You can also connect it to the JRNY app for guided workouts and training programs.
To begin with use a very light kettlebell you can comfortably hold above your head and move in a controlled circle without straining your shoulders.
The kettlebell halo really is a simple move with big benefits. It helps your shoulders move more freely by gently taking the joint through a full range of motion. At the same time, it strengthens the small stabilizing muscles around your shoulders, which are essential for keeping them healthy and pain-free. I love that it also works your upper back, traps, triceps, and core, so even a few minutes feels like a mini upper-body workout.
When I'm consistent with this move, I can feel my shoulders loosen up and notice it's easier to maintain good posture at my desk. Sitting upright for long stretches feels more comfortable, and I'm less likely to slump or hunch by mid-afternoon. It also makes simple daily tasks, like reaching for items on a shelf or carrying a laptop bag, feel easier on my shoulders.
As it's a low-impact move, halos are also perfect for warming up the upper body before a larger strength session or as an easy recovery exercise. Doing a few controlled rotations before a press, a row, or even a casual household task helps prevent tension from building up throughout the day.
What I especially like about the kettlebell halo is that it's not about heavy lifting or building a certain physique. I use it purely to support my upper body strength and shoulder mobility, rather than chasing aesthetics. That means I don't worry about gradually increasing the weight or lifting heavier each week. The focus is on control, range of motion, and keeping my shoulders healthy, which makes it low-pressure and easy to fit into my daily routine.
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