Beginner

Medicine Ball Halo

The halo takes the shoulders through a smooth circle around the head, which warms up and strengthens the deltoids and upper traps while the core braces to keep the trunk still. Because the load stays light and the tempo slow, it is a great preparation drill before overhead pressing or a gentle way to build overhead control for beginners. Keep the ribs down and let only the arms travel while the torso stays quiet.

Equipment
Medicine Ball
Body part
Shoulder
Type
Functional, Strength
Browse by movement
Mobility Drill
Muscles worked
Target
Deltoid Anterior, Deltoid Middle
Secondary
Deltoid Posterior, Trapezius Upper
Tertiary
Abdominal External Oblique, Upper Rectus Abdominals, Triceps Brachii Long Head

How to do it

  1. 1

    Stand tall with feet shoulder-width and hold the ball in both hands at chest height.

  2. 2

    Brace the abs and keep the ribs pulled down.

  3. 3

    Circle the ball up and around one side of the head, keeping it close.

  4. 4

    Continue the circle behind the head and back to the front on the other side.

  5. 5

    Keep the elbows moving and the trunk still throughout the loop.

  6. 6

    Complete the reps one direction, then reverse the circle.

Tips

  • Keep the ball close to the head rather than letting it drift wide.
  • Hold the trunk steady so the movement comes from the shoulders, not a swaying spine.
  • Use a light ball and a slow tempo, especially as a warm-up before pressing.

Variations

Common mistakes

  • A medicine ball has nothing to hook your fingers on, so people claw at it and finish the set with tired forearms; press the palms flat into the sides of the ball instead.
  • The circle collapses into a figure eight in front of the face because the ball never really travels behind the head, which cuts out the part of the range the drill exists for.
  • Heavy slam balls are tempting because they grip well, but at 8 or 10 kg the circle turns into a swing; 2 to 4 kg is the right weight here.
  • The heels rock back and the shoulders lean away as the ball passes behind you, which turns a shoulder drill into a balance drill; your weight should stay level over both feet.
  • Rushing the loop because the ball feels light removes the slow control that makes this worth doing; each full circle should take a couple of seconds.

Frequently asked

How many medicine ball halos should a beginner do?
Eight circles one way and eight back the other for two sets, with a 2 to 4 kg ball. Aim for roughly two seconds per circle, which puts a set at about half a minute in each direction. When that feels easy, slow the circles further or bring the ball tighter to your head rather than reaching for a heavier one.
What can I do instead of the medicine ball halo at home?
A light medicine ball is really a comfortable handle for 2 to 4 kg, so anything of that weight you can hold in two hands will do. A bag of rice, a folded towel wrapped around a small dumbbell, or a backpack with two books in it all trace the same circle. Steer clear of anything with hard edges or a load that swings, since it passes right behind your head.
What is the medicine ball halo good for, and when is it the wrong pick?
It opens the shoulders and teaches the trunk to stay quiet while a load travels around you, which makes it a good opener before pressing and an easy way for a beginner to build overhead control. It builds neither size nor strength, so it does not belong in the main part of a session. If the shoulder pinches as the ball passes behind your head, keep the circle in front of your face until that range clears up.

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