Free with emailStrength
Band Assisted Pull Up
A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
Kettlebell Halo
One free account. Every exercise video.
Create a free account and watch all 64 exercise demos on the site, from CARs to kettlebells.
A slow circle of the kettlebell around the head. It moves the shoulders and upper back while the trunk stays braced, which helps stiff necks and shoulders.
How to do it
Stand tall with the feet hip width apart and hold the kettlebell upside down by the horns in front of your chest. Brace the abs and squeeze the glutes so the ribs stay down. Circle the bell past one ear, around behind the head and past the other ear back to the chest, keeping it close. Do your reps one direction, then the other.
Common mistake
Arching the low back as the bell goes behind the head. Keep the ribs down and glutes on, and make the circle smaller if you can't.
Helps with
- Neck and shoulder pain
- Shoulder pain
- Posture
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
Related videos
Free with email
Free with emailStrength
Band External Rotation
External rotation against a band with the elbow pinned to your side, the basic rotator cuff exercise. For shoulder pain and throwing athletes.
Free with emailStrength
Band Face Pull
A band pulled toward the face with the elbows high, working the rear shoulder and rotator cuff. For desk posture and neck and shoulder pain.
Free with emailMobility
Band Half Kneeling Thoracic Rotation
A half kneeling rotation against a band that trains the mid back to turn while the hips stay put. For a stiff mid back and better trunk rotation.