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Medicine Ball Halo

IntermediateStrengthTier T3

You stand with your feet shoulder-width apart holding a medicine ball at chest height. You carry the ball up and around your head with your elbows close, then return it to your chest.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing upright, holding a medicine ball with both hands at chest height in front of her.

    Step 1 of 6

    Stand with the ball in both hands at centered chest height.

  2. The same woman, now holding the medicine ball raised beside the right side of her head.

    Step 2 of 6

    Carry the ball up beside the right side of your head with both hands and bent elbows.

  3. The same woman, holding the medicine ball back at chest height, now on her left side.

    Step 3 of 6

    Complete the right-to-left halo and lower the ball to chest height on your left side.

  4. The same woman holding the same medicine ball beside the left side of her head during the reverse halo.

    Step 4 of 6

    Reverse direction; carry the ball up beside the left side of your head with both hands and bent elbows.

  5. The same woman holding the same medicine ball at chest height on her right side, after the reverse halo.

    Step 5 of 6

    Complete the left-to-right halo and lower the ball to chest height on your right side.

  6. A woman standing upright, holding a medicine ball with both hands at chest height in front of her.

    Step 6 of 6

    Stand with the ball in both hands at centered chest height.

Safety Information

Keep your elbows close to your body throughout the movement -- never let them swing wide away from your sides. If you have a shoulder injury, neck injury, or balance impairment, ask a physical therapist or physician before attempting this exercise, because it carries a weighted object in a circular path close to the head. Stop and lower the medicine ball to chest level with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the circling motion. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.