Kettlebell Halos and Steel Clubs: Build Iron Shoulders Like the Great Gama!
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- Опубліковано 5 лют 2025
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Mark's briliant video on the shield cast/gama cast: • Heavy Club Swinging 9 ...
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In this video, I discuss the kettlebell halo in more depth. The kettlebell Halo is a movement where you take the kettlebell around the back of your head in a circle. While this might seem like a strange movement, it actually has a TON of awesome benefits.
For one, the kettlebell halo is a brilliant weighted stretch for the lats and triceps. This can aid with overhead mobility, which is crucial for overhead pressing and handstands! It's also ideal for undoing some of the kyphotic posture caused by modern living.
The kettlebell halo is also perfectly suited for high rep ranges. This can be used to flood the area with blood and metabolites - not only encouraging hypertrophy, but also increasing blood supply via angiogenesis. This is particularly important for creating stronger tendons (as is the weighted stretch).
To take this to the next level, though, why not swap that kettlebell for a steel club or a macebell? The longer lever arm will make the movement more difficult, but you'll also be required to turn the trunk more during the swing. This is brilliant for creating rotational strength and stability, which translates to better throwing, punching, running, and more.
Several years ago I found Mark Wildman’s channel. I grabbed a sledgehammer and followed along. It totally changed my life. I’ve been lifting while doing construction work for 30 years. Nothing has affected my posture, stability and torque like mace work has. I used to be in a chiropractor’s office a couple times a month since my mid twenties, not anymore. I’m sorry to hear you got so much heat on this, you do such an amazing job on exploring and explaining so many different exercise modalities that it surprises me that you going in another fun direction would ruffle so many SENSITIVE feathers. Sounds like tall poppy syndrome to me. Haters gunna hate, so you might as well do you my man.
Word. Too many Barbie bodybuilders training for the gram, they get all butthurt.
@@domzbu agreed, it seems to
me that body building is merely a pursuit of vanity. Hence the mind set”if you don’t do it my way,ITS WRONG”😆
I used to deliver furniture, when we got a new guy, that was a body builder, we used to make bets on how fast they would quit, and why. All show and no go as we used to say.
@@sawdustadikt979 spot on!
What size sledge did you start with? Fellow construction worker here thinking about mixing in some heavy club or mace into my routine. Kettlebells have been a life changer for me at 44.
@@farstrider79 I started with a 6lb, I’ve gotten all of them (6,8,10,12,16 and 20lb) now. I’m still learning new stuff so i always start with the six and work my way up. I like wood handles, I scrape and sand the varnish off and do them up with boiled linseed oil. Much more grip.
Hell yeah, mate! Indian clubs/Heavy Clubs/ Maces and Kettlebells are amazing tools for building functional fitness.
As a former shot putter and discus thrower, the kb halo 100% fixed my shoulder issues.
Just got my first kettlebell because of The Bioneer and Mark Wildman videos. I already feel like swinging and halos are changing my body after just a week.
So glad that you reference Marc Wildman. Don’t forget Flowing Dutchman too. Excellent macebell and heavy club tutorials on both their channels.
It's amazing how a great content provider and the community that follows them can become oddly in synch. I've actually just 30 min before posting this finished a workout in which KB halos were a central focus. I've played with halos and steel mace swings before, but I really want to try progressing them and making them a core part of my shoulder health. I've also recently started dead hanging, and plan to progress to active hangs and 1H hangs. Already my shoulders feel better than they have in any time that I can remember.
I've started doing baby Kettlebell halos in my own workouts. So, indeed - this is one of many instances in which I too am experiencing this synchrony
lol dude I just commented something similar. I did a ton of mace 360’s today then I see this vid
Real shit dude, hangs and halos bb
I just finished a routine with halos as well. The synchronicity is real but I don’t think its that surprising considering Adam included it in the Superfunctional Training program ;)
Dead hang fixed my rotator cuff injury in a few weeks. I had that issue for years due to boxing.
One thing that helped me is mixing them into my workouts (pullups or while doing skin the cat or a tucked back lever.) I also built the strength for them on lower bars so my feet could take some of the weight.
And halos are no joke!
Do these with a Bulgarian bag! So many variations and builds grip strength
I’m so happy you shouted out Mark Wildman, he is my other favourite fitness (and life philosophy) UA-camr! If you guys ever had the opportunity to do a collaboration I think that would be truly incredible.
You have a "Documentary speaker" voice man. Great video. Great presentation. Thanks for what you do.
i like that you include a "blooper" at the end. it shows us that we all make mistakes. thank you and keep it up
I just got my first macebell this week and it is excellent for a variety of two and one hand halo and swings. It is the most fun piece of training equipment I have got since my first kettlebell decades ago.
I got introduced to mace 10 & 2s. It's done wonders for my shoulders injuries and it increased my bench. At one point that's all I was doing for my triceps because of a hand injury. It's maintained my bench for about 3 or so months.
I got a macebell a couple of months ago and swinging that around has done wonders for my shoulder issues. I love these movements.
Thanks for sharing 🙏🏿.
The kettle bell halo has done wonders for me ✅
It has become a favorite of mine ✅
The steel club would be an interesting addition to the work out regime for me🪖
Standing upright.... a VERY strong argument for doing the Halo. At the age of 50 I work on regaining that ability.
From age 30 I worked for 17 years, walking far too long, standing still on hard surfaces for far too many hours a day, combined with being a father of a girl with multiple handicaps/disabilities, lifting her far too much - leading to me walking hunched and with my feet like Charlie Chaplin in his movies. Now, at age 50, no longer working, my daughter no longer living at home, I put in an effort to regain the ability to walk upright.
I do a lot of KB work, including the Halo - but from listening to your explanation, I will do that exercise a LOT more.
I also like on my back on a convex surface for 10 minutes each day (either 2 x 5 minutes or 1 x 10 minutes) to teach my spine muscle to be in that position again. It is hard work, but worth the effort.
Thank you, Adam, for the inspiration. Keep up the good work. Train hard, stay safe! 👍☀️💪💪☀️👍.
Jesus! I watched this video yesterday and tried them out today. My shoulders and sides were burning.
I love Mark Wildman videos. I too have gotten into kettlebells, clubs and mace from him. Fairly recently bought some Persian meals and a gada as well.
Thanks for introducing me to the kettlebell halo. What a fantastic shoulder exercise! I love that I can work my core and arms at the same time, and it's just plain fun to do.
I'm definitely going to look into club/mace work in the future.
Adding heavy mace and club work increased my overheard press and grip strength a lot
I've been leaning into double kettlebell work but I'm super hyped to get myself an Adex club next year. I'm a huge fan of MW and I can tell you've watched a lot of his videos, right on!
I'm also really glad that you mention that your form with the club needs work, I think that takes a lot of humility and honesty which I really appreciate.
Thank you! Yeah I don’t want anyone copying my form thinking it’s ideal lol 😂 Also it’s fun to train and share the improvement - I actually had a bit of a breakthrough with it yesterday and excited to share more progress!
Take it slow and patient! ,‘it’s hard on tendons and builds them amazingly but it takes time, as wildman says, years. Form is crucial and flowing with the momentum, not against it. Learning when to grip and when to relax. The variables of even the individual movements are infinite and it’s a never ending learning curve.
I have had issues with my left shoulder for years. Was diagnosed with an impingement. I started doing these and weighted club swings and it has fixed my shoulder pain. It also fixed my tendinitis. I have switched from doing regular gym workout to function exercises and it’s the best I have ever felt. Your channel has helped me a bunch.
The halo has helped my shoulder pain immensely. Appreciate your take on this. And for inspiring me to lift some logs 🤘
This is encouraging to read, I’m recovering from a sprained rotator cuff. Just came across halos 👌🏼
Ive been doing Mark's club program for about a month and a half. His neck mobility exercises are really great for us desk people. If you watch his shield cast videos, its a push swing pull. When you fininish the swing, it becomes a pullover and you pull straight down. Hope that helps.
Great Video! Love Mark Wildman too, interview with you both would be awesome. Also the comment on specialists being prone to injuries reminds me of the quote:
" Jack of all trades, Master of none, is oftentimes better than a master of one".
I love the halos! Man, you're an English LION!!! SUBSCRIBED!!!! Now, I'm digging into all of your vids...amazing stuff. Thanks so much for sharing!
Great seeing you go viral. Actually competent people very rarely do... Cheers
SavageArmy and Mark Wildman got me into this stuff, and I'm never going back! Glad to see you cover it
Coach Vaughn also does good stuff.
@@requiscatinpace7392 thank you, yes, he slipped my mind
Wild synchronicity, I recently just finally started using the KB's my cousin gave me back in 2020 and discovered Mark Wildman a few days ago and started doing Halos, and I see this video is only 4 days old.
Great video! I'm doing KB halo on warm ups. I also do heavy club and mace shield cast and outside/inside circles throughout the day, on a "greese the groove" type protocol.
I was waiting for the Mark Wildman recommendation and you nailed it! His instruction on KB and heavy clubs is world class.
Excellent video ! Shield cast technique tip : you want to emphasize the lifting part (like you're blocking with a sword) and then "drop" the club into the back swing. To work on that part specifically, you can go to the back position and practice what Wildman calls the back pendulum. From watching your form I think that would definitely help. Cheers, and good luck !
Thank you! I’ve gotten really into this so will try next session 😁
Great video thanks. I have had huge benefits from adding KB halos and clubs to my training after a couple of shoulder injuries. Glad you mentioned Mark Wildman. His UA-cam videos have been a fantastic resource. His knowledge and instruction are top notch.
Thank you for making me intrigued of the Great Gama
I've also heard halos workout all 3 parts of the shoulder equally so that'll definitely help with shoulder performance. Would love to see you do a video discussing Mike Mentzer's outlook on working out sometime!
I'm so glad you finally covered these! I was sure you'd love clubs and mace when I first found Mark Wildman's channel. I find them some of the most fun ways to train, and they've really helped me start being a lot more consistent in my training.
The halo is an excellent addition to the sword practices of Filipino martial arts and the tea cup serving practices of BaGuaZhang. Fantastic wrestling drills. One challenge (if you’re brave enough) is to experiment with how the halo motion can be used in wrestling.
1:29 these people only write it off because they are insecure and feel that their judgement makes them superior, appreciate al, your content and your time to educate us that are open minded and ready to learn from someone who clears has the results and understanding of the bodies mechanics
Mace bells are incredible for this as well.
Breathe young man. KB halos helped me recover from a long term shoulder injury.
You've made an excellent video. Well done. You've thoroughly explained all the very good reasons why one should practice with kettlebells and clubs, with their close approximation to throwing and rotational patterns coupled with the benefits of balancing and realigning the body. I too, have been following Mark Wildman's videos and find his teaching to be direct, informative, and very detailed. I also took his advice and purchased the Mark Wildman Adex adjustable club set. ($314 US dollars). I'm also retired. Not being young anymore, I'm starting out cautiously by doing the basics of two-handed inside and outside circles, with a shield cast for 3 sets x5 reps. I'm in no hurry. I'll increase the weight of the club and/or the reps only when I feel comfortable with my form. Then it's on to learning mill patterns.
I’ve used the halo for about 15 years, along with get ups and arm bars to keep my shoulder girdle healthy with my high impact job.
Anyone who says these exercises are useless are useless themselves. Halo's and Presses all good stuff. Keep up your amazing work Bioneer👊💥‼️
I adore kb halos(if you reapect them). They are an ancient treasure for a reason.
I've been dealing with tennis elbow for a year now. Shoulder pain in the same arm started 7 months in. Doctor said the shoulder pain is from compensation from the elbow pain. KB Halos is helping with the pain while also building functional strength. I'm back to being able to do resistance training with dumbells because of the kettlebell exercises.
Great video! Hi from Los Angeles👋🏻👱🏻. I'm gonna try it tonight. You even reminded that this "Kettlebell Halo" exercise was practically used everywhere in Vedaist RusLand🇷🇺⚜卐 amongst Ancient Russian Bogatyrs and Cossacks thousands years ago. So, Thank you for reminded me about my roots and what I must do😂
I started doing halos as soon as I saw the thumb nailsand could see the benefits almost immediately
I've been using steel clubs for a year. My forearms and my hands have gotten larger and much stronger. They are actually fun to train with, and are great for core strength as well.
Started doing macebell work 5 weeks ago cause of mark wildman. I feel better from doing them and I'm very grateful from this training.
As a cue for overhead extension Marc Wildman recommends trying to touch your t-shirt with your thumbs. Also, during the shield cast your top hand should go over your opposite shoulder - you went over your right shoulder with each hand but this may have been just a demonstration thing because you corrected that when you were casting the giant boomerang!
You actually inspired me to do more functional workouts. My routine now includes crawling around and swinging a big tree branch I found in the woods. Tbh my back pain reduced, my posture is much better I feel much more nimble. These moves are awesome. Tks!
Way to go Bioneer! Basically every gripe I thought of that people could have, was called out in the video. 😂
Perfect timing was just getting ready for a shoulder workout including kettlebell halo :P
Get off UA-cam lad and get in the gym! Watch this afterwards with a post workout shake
@@DarkMujl luv that comment. exercise community supportive af
@@DarkMuj It's always good to get some new tips and tricks beforehand.
Trainingt all unilateral movements on both sides not just avoids injuries but also helps with learning the required technique, coordination, and enhances your proprioception.
8:32 you are spot-on with this one. Since I went from four days of heavy to moderate training down to three, I get one extra day of recovery and I will do rotational work and anti-rotational work on these recovery days using the mace the clubs and the kettlebells, of course they can also enhance a lot of your striking power and timing patterns because you are learning to ground yourself with these weights and move them in the proper positions. Using a mace can teach you the uppercut sequence if you are not rigid in your spine or hips, allowing your toes to rotate like your friend Grant has been trying to teach you
When I first started in 2020 they didn’t have any clubs or mace bells in my country so I did two things.
For the club I used a sledgehammer which was a good intro into club swinging however might be too heavy for someone starting out so pick the lightest weight sledge you can find, I started out doing 3kg single hand and 6 kg for two handed work. (An oval handle is fine for single hand as you will be rotating your wrists more but you want to get a round handle if you’re planning on mostly doing two handed shield movements, round handle works for both single and two handed but not the other way round)
As for the mace I got the shortest standard spin lock 1 inch barbell I could find (I think it was 120cm) and used both locks on one side and wrapped the other side with athletic tape (tennis or baseball tape)
The beauty of the spin lock barbel is you can progressively overload with a little as 0.5 kg depending on your needs.
I did that for months until I finally found someone importing clubs and maces.
These are great it creates strength and mobility. After I am done my shoulders loose and strong.
I absolutely love club swinging. Started back in 2016 and never looked back. With clubs, kettlebells, maces and calisthenics I feel like I can Judo throw Steven Seagal at his heaviest 😁
13:06 You don't know how long I've been waiting for some sword fighting on your channel, well done
Indian clubs changed my life. I got back feeling in muscles I hadnt felt in years.
I have started doing kettlebell swings, halos and side to side as a finisher almost every workout. It has helped me develop more visible abs, glutes and hamstrings as well as core strength overall. Even more flexible hips and more range of motion than ever before. I am so grateful for showing me the kettlebell exercises. Thank you a ton!❤️
I have a plate-adjustable clubbell and I absolutely love it. Always feels great after a shield cast workout.
I'm a tennis player and this looks like it could be super helpful in my sport.
The kettlebell halo helped me a ton with fixing tendon issues in my elbow and forearms I got from climbing so the claim it’s bad for your elbow is even more wrong
Excellent! I did halos last week and enjoyed it. It made me very sore the following day, which I take as a positive indication. I've been incorporating dead hangs quite a bit too. I feel like my shoulder strength/health is going in the right direction. Thank you for the many ideas!
I doubled my lateral raise weight after doing kettlebell halo's as a warmup for a couple of weeks. and I no longer get any shoulder pain on benchpress. I love it. might have to try and find a mace/club and try that too.
I do only 4 exercises with kettlebells and halo is my favorite. Thank you for teaching this exercise in your previous videos. 👍
@MarkWildman mentioned! Both of you are great contributors!
Please do a video on how to improve your posture for health and athleticism!! Love your channel, it’s helped me so much
Er . . . he just has, this one. Check out Mark Wildman's stuff as Adam suggests but bottom line is NOTHING is going to improve your posture and power like a mix of heavy club and kettlebell exercises.
I love kettlebell halos! I use them mainly as a warm up for my shoulders especially after my shoulder injury and your recommendation in earlier videos
When Adam does the log press he doesn't mess around he uses a REAL log! great video as always!
Bionerr, I like that you encourage longer sets with lighter weights for some exercises. One approach I take is to do 10, 20, 30, 40 50 rep progression sets. Not only do you get the vascular benefits you describe, but also toughening and conditioning of sinew and tendons, connective tissue, which defiantly reduces injury potential.
I tried this and it's a game changer for me. Thank you!
You are always the one who gets me back on my fitness journey and gives me the best results. you are my batman bro haha
This has been good for me. Especially when I hold the kettlebell properly.
I'll have to give this a try tomorrow. After 35 years of construction work my right shoulder gives me lots of troubles.
Hi, If the fixed weight club is too heavy its easy to make an adjustable one from a spinlock barbell (just check if its a pressed together one and weld it if necessary at the end of the threads). Just cut it to length and use the nuts to jam a weight plate on the end. I made a video about my first iteration search for "Homemade Adjustable Heavy Exercise Club" (its my first video so go easy on me) I've made changes since then, handle is pipe and covered in grip shrink wrap. When I get a minute I'll make an update.
Tight lats are partially to blame for my shoulder tendonosis. There’s obviously more to the story since the shoulder is the most complex joint in the body but I swing a club once a week to loosen up that joint prior to any movement that will cause impingement.
I really like music background.
This is not cynic, i really do.
Not to loud and attention grabbing, but enough to make a smile.
Thank you for Upload :)
Thanks! Excellent presentation and advice!
Thank you for mentioning the Great Gama.
I find that it also works my chest as well. Just did these today for my workout and it's great for getting an overall workout.
Thank u soo much brother, this is really helpfull, and i think i will make this part of me, i am really really thankfull, this is what i needed
Good strength addition for standup wrestling. Like Bulgarian bag spins.
ive been using the mace (kabuki made) and have actually talked my trainer into allowing me to do it as a warm up.
personally i prefer the mace over the kettle bell but the kettle bell is more available
Informative as always.
🎉Cheers to a phenomenal kettle bell workout Coach🎉 God almighty, bless you and your family brother. Duces from L.A.Ca
This is strange. I did over 100 mace 360’s today just to get some blood flow in the shoulders and then I see this video in my feed. Must be part of the bioneer community lol
I am trying to make a list of functional ish types of workouts for what a witcher could do. And this one really feels like one of them.
I like your "blooper". Thanks for the great content!
Excellent technique and explanation
The cadi club is also great for this.
Informative history of Halo, I found the channel very useful and practical by a UA-camr not on PED ⚠️Keep up the good work
I find the shield cast movements really shine when they're paired with the bigger compound exercises in an A-B split, like in between military presses or deadlifts. Great for resetting the body before another hard set, or after being under a heavy barbell. It's one of those exercises that has as rehab element to it.
Awesome shout out to Wildman! Than guy is awesome
Life hack: if you don't want to invest in a mace, you can get a cheap small barbell and do these with weight on one side or even empty. The closer you grab toward the center the easier it will be and it gets exponentially harder the further from the center you go. I've got a small 5ft/10lb barbell that fits 1" plates that I have for my dumbbells that was about $20
I bought your ebook 2 days ago, and I am learning a lot So thank you to make it so understandble! also very nice that are so good of a explainer/ writer!!
We're all gonna make it brahs
💪
zyzz brah!
Would love to see you do a Colab with @MarkWildman in the future!
Just did some kettlebell halos! Thank you for this video!
Folks that say it will hurt your elbows and your shoulders obviously have never tried using clubs before because they will actually heal your elbows your wrists and your shoulders. They are phenomenal tools and if they are done right you actually will put all of your joints through a full range of motion and strengthen the weaker areas without even noticing. Ever since I got into doing double clubs as well as heavy clubs I have never felt better in the elbows and shoulders, and of course my wrists got a lot stronger as did my grip. I'm already using my 12 kg pair and my 14 kg pair and seeing amazing turnover into my log work my barbell work and my kettlebell work
Thank you!
MARK WILDMAN 🐐