Kettlebell Around Head Rotation

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in the knees.
2. Hold the kettlebell by the horns (the sides of the handle) in front of your chest, with the bell facing upward in a bottoms-up position.
3. Engage your core and pull your shoulder blades down and back to create a stable base.

How to do it

1. Inhale as you lift the kettlebell toward one shoulder, keeping your elbows tucked close to your body.
2. Circle the kettlebell behind your head, keeping it as close to your neck as possible without making contact.
3. Exhale as you bring the kettlebell back around the opposite shoulder to the starting position in front of your chest.
4. Maintain a controlled tempo, taking approximately 2 seconds to complete a full rotation.

Form checklist

• Keep your head and neck perfectly still; move the weight around your head, not your head around the weight.
• Maintain a 'ribs down' position to prevent arching your lower back as the weight goes behind you.
• Keep your elbows pointed down or forward, avoiding excessive flaring during the rotation.
• Ensure your hips stay square and do not rotate with the kettlebell.

Pro tips

• Imagine you are 'combing your hair' with the kettlebell to ensure it stays tight to your skull for maximum rotator cuff engagement.
• Squeeze the glutes throughout the movement to create a 'pillar' of stability from the floor up, preventing any swaying.

Make it harder

• Perform the exercise in a half-kneeling position to significantly increase the demand on core stability and hip control.
• Incorporate a 'bottoms-up' hold where you grip the handle normally but keep the bell balanced vertically to challenge grip strength.

Frequently asked

What muscles does the kettlebell around head rotation work?

The kettlebell around head rotation primarily targets the abs, obliques, and trapezius, and also works the serratus anterior as secondary muscles.

What equipment do you need for the kettlebell around head rotation?

The kettlebell around head rotation uses kettlebell.

Is the kettlebell around head rotation good for beginners?

The kettlebell around head rotation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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