A shoulder-mobility drill where a kettlebell is circled around the head. Warms up the rotator cuff, thoracic spine, and shoulder girdle with minimal load.
What this exercise works
Muscles
lateral deltoid · posterior deltoid · trapezius
Goals
rehabilitation · endurance
Equipment
Kettlebell
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Stand tall, core braced, holding a light kettlebell by the horns (upside down) at chest height.
Raise the bell to one side of your head and pass it around the back in a smooth circle.
Bring it back to the starting position in front of your face.
Reverse direction every few reps.
Repeat for the recommended number of repetitions or time.
Technique cues and common mistakes
Light weight only — this is mobility, not strength.
Keep the head stationary; the bell goes around, not the head.
If the bell drifts wide, shrink the circle — tight orbit, close to the skull.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
