Kettlebell Halos and Steel Clubs: Build Iron Shoulders Like the Great Gama!

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Check out my ebook and training program: www.thebioneer.com/shop/sft2
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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.

[@sawdustadikt979]

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.

[@domzbu]

Word. Too many Barbie bodybuilders training for the gram, they get all butthurt.

[@christopherblade5984]

Anyone who says these exercises are useless are useless themselves. Halo's and Presses all good stuff. Keep up your amazing work Bioneer👊💥‼️

[@blackthornep8115]

Hell yeah, mate! Indian clubs/Heavy Clubs/ Maces and Kettlebells are amazing tools for building functional fitness.

[@christopherlazinsky1466]

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.

[@BabushkaOnuk]

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

[@DaddyMandibles]

lol dude I just commented something similar. I did a ton of mace 360’s today then I see this vid

[@scubadubado8462]

Real shit dude, hangs and halos bb

[@sensitiveecoterrorist]

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 ;)

[@ChronicSnake82]

i like that you include a "blooper" at the end. it shows us that we all make mistakes. thank you and keep it up

[@schoolhse]

So glad that you reference Marc Wildman. Don’t forget Flowing Dutchman too. Excellent macebell and heavy club tutorials on both their channels.

[@jasonwelsh417]

Adding heavy mace and club work increased my overheard press and grip strength a lot

[@Eliphas_Elric]

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.

[@robotjox77]

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.

[@aharris87]

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.

[@mattchooblink]

The halo has helped my shoulder pain immensely. Appreciate your take on this. And for inspiring me to lift some logs 🤘

[@saharaharris]

This is encouraging to read, I’m recovering from a sprained rotator cuff. Just came across halos 👌🏼

[@jimfy3357]

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!

[@StrickenBiged]

I got a macebell a couple of months ago and swinging that around has done wonders for my shoulder issues. I love these movements.

[@dangernoodle2868]

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.

[@TheBioneer]

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!

[@domzbu]

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.

[@warrior_monk_athletics]

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 !

[@TheBioneer]

Thank you! I’ve gotten really into this so will try next session 😁

[@gentinthewild]

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.

[@andrewlyons353]

Mace bells are incredible for this as well.

[@dougwing4485]

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 KZbin videos have been a fantastic resource. His knowledge and instruction are top notch.

[@SpikeTFA]

SavageArmy and Mark Wildman got me into this stuff, and I'm never going back! Glad to see you cover it

[@requiscatinpace7392]

Coach Vaughn also does good stuff.

[@SpikeTFA]

@@requiscatinpace7392 thank you, yes, he slipped my mind

[@basslinger]

13:06 You don't know how long I've been waiting for some sword fighting on your channel, well done

[@joshuadeanb]

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.

[@ScratchySpoon]

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.

[@drip369]

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

[@7woundsfist]

As a former shot putter and discus thrower, the kb halo 100% fixed my shoulder issues.

[@JohnBullard]

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.

[@alanmarsh3179]

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!

[@WackyEncapsulatedFruitCup]

Way to go Bioneer! Basically every gripe I thought of that people could have, was called out in the video. 😂

[@marcacee220]

Awesome shout out to Wildman! Than guy is awesome

[@VaBe_SvK]

Perfect timing was just getting ready for a shoulder workout including kettlebell halo :P

[@DarkMuj]

Get off KZbin lad and get in the gym! Watch this afterwards with a post workout shake

[@neinbruderja7519]

​@@DarkMujl luv that comment. exercise community supportive af

[@VaBe_SvK]

@@DarkMuj It's always good to get some new tips and tricks beforehand.

[@korg3597]

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!❤️

[@xCorvus7x]

Trainingt all unilateral movements on both sides not just avoids injuries but also helps with learning the required technique, coordination, and enhances your proprioception.

[@deusvult7559]

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!

[@ChaosWolfNinja]

These are great it creates strength and mobility. After I am done my shoulders loose and strong.

[@raccoons_stole_my_account]

Great seeing you go viral. Actually competent people very rarely do... Cheers

[@brianbachmeier34]

We're all gonna make it brahs 💪

[@SuperGGLOL]

zyzz brah!

[@TomHudson00]

@MarkWildman mentioned! Both of you are great contributors!

[@TroyHardingLit]

I have a plate-adjustable clubbell and I absolutely love it. Always feels great after a shield cast workout.

[@Bat_Dance]

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 😁

[@user-bd2wr4iu7f]

I'm a tennis player and this looks like it could be super helpful in my sport.

[@ashinde7]

Excellent technique and explanation

[@tonatiuhnino3711]

Thank you for mentioning the Great Gama.

[@mormonboy25]

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

[@nicom4572]

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!!

[@jasonmacfarlund2703]

I tried this and it's a game changer for me. Thank you!

[@kumbazzz]

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.

[@TheKagar]

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 :)

[@paghfuuma4039]

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.

[@user-lc2wo3fq7d]

I do only 4 exercises with kettlebells and halo is my favorite. Thank you for teaching this exercise in your previous videos. 👍

[@briantran3791]

Just did some kettlebell halos! Thank you for this video!

[@TheSandkastenverbot]

In case you don't want to buy a whole set of kettlebells, you can buy a kettlebell grip. This can be attached to your regular dumbbells and turns them into a kettlebell

[@SilvaPiri]

Or he could buy an adjustable competition kettlebell that goes from 12KG to 32KG, like Omnibell in the UK. That's what I did.

[@adamusmohr4235]

This has been good for me. Especially when I hold the kettlebell properly.

[@d_andreev]

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.

[@SuperOrcy]

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.

[@ArtbyPaulPetro]

When Adam does the log press he doesn't mess around he uses a REAL log! great video as always!

[@kamehamehuyle9108]

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

[@MG-bi6mq]

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.

[@DaddyMandibles]

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

[@Morraak]

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!

[@robertgraham2926]

I'll have to give this a try tomorrow. After 35 years of construction work my right shoulder gives me lots of troubles.

[@sniprick]

Wonderful video!

[@TimeGem]

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.

[@Paekabou]

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".

[@darkerimpulses7146]

Outstanding video, thank you!!

[@timbeck6726]

DUDE, your Awesome! You make smile every damn time!

[@Aurora-bv1ys]

Halo reference

[@Alfenium]

I think Bioneer is a pretty cool guy. Eh trains ouetside and doesnt afraid of anything.

[@T.R.A.I.N.I.N.G.]

these are a good exercise to be like master chief

[@davesprivatelounge]

Indian clubs changed my life. I got back feeling in muscles I hadnt felt in years.

[@screwkingsisle6459]

That log overhead press was crazy

[@fitnessandfandom]

Would love to see you do a Colab with @MarkWildman in the future!

[@jennyc3919]

Please do a video on how to improve your posture for health and athleticism!! Love your channel, it’s helped me so much

[@paulcharlwood702]

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.

[@Mixer-1111]

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.

[@javezkeith2537]

Informative history of Halo, I found the channel very useful and practical by a KZbinr not on PED ⚠️Keep up the good work

[@whatsyourexcuse927]

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.

[@MrScrofulous]

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.

[@LycaonsMemories]

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

[@shonemarcus2966]

🎉Cheers to a phenomenal kettle bell workout Coach🎉 God almighty, bless you and your family brother. Duces from L.A.Ca

[@DarkNight118]

Thank you!

[@johnvgrand]

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😂

[@RobbyGT]

MARK WILDMAN 🐐

[@adrianjagmag]

Gama used Meel and Gada, there are distinctive advantages to a Gada with a wooden shaft over a steel club of any form.

[@WitcherschooloftheLynx]

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.

[@yeahmad3730]

Cool, thank you🎉

[@panagiothsstaurou7569]

Man this exercise is good for warming up you cannot overload it cause of the form on the other hand gamma casts and shield cast's are gold

[@drip369]

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

[@vmcdelta]

Hey Adam, when you say angiogenesis, think of the band Genesis for pronunciation!

[@brianlamptey4823]

This came up around the time I wanted to buy a sledgehammer for mace training

[@i_m_dwip]

Love from India... ❤

[@nicolaslehmann2035]

Hey Bioneer, thank you very much for your video. They're always so qualitative and are passionating. In this video you talk about flooding the muscle with blood and metabolites. My question is about an opposite principle of training which is "blood restriction training". So what do you think about that??? Keep on the quality videos. Thank you so much.

[@TheBioneer]

It’s not the opposite! You actually cause a very similar effect - the blood gets in but not out. Triggering angiogenesis and creating the same build up of metabolites :-)

[@anthonyortegon229]

I like using a steel mace 👌

[@joegt123]

Fitness FAQ had the halo specifically around the head. Held up in front of the face and circled quite close around the head. I'm sure both are valuable, but the names being the same is confusing.

[@a8lg6p]

I don’t know why, calling everything a *bell annoys me. Fun fact: the original dumbbell was a literal bell. Dumb because it didn’t have the part that made sound. It became an exercise fad because church bells were common in guess and really super heavy, so ringing them was a good workout, but you didn’t want to annoy your whole town while working out. So now everything heavy is a “bell”. I just call them clubs and maces, and they’re super fun.

[@roshanranjan8701]

Do a video for akuma street fighter workout abd martial arts pls

[@terryharris1291]

With clubs you move your body in 4 directions ,inside and outside right lead ,inside and outside left lead.

[@ezradanger]

How do you feel those Vivo barefoot shoes compared to the types of barefoot shoes that have individual toe pockets?

[@silverousleonidas5790]

Question for the Bioneer. I started incorperating walking backwards into my workouts. And I found a few articles that mention it's good for X. But I want to get your thoughts.

[@TattoomiTV]

speaking of rotational exercise - what about the good old hula hoop? looks silly but fun...

[@drip369]

I think when you use the club you should be a little more loose in the spine while being stable in the hips. You'll get more out of it and you'll have less back pain since you will be lubricating the joints, because I do remember you mentioning having lower back pain and why not allow some extra blood flow into the area

[@TheBioneer]

Thank you - I’m trying 😅😂

[@drip369]

@@TheBioneer I do believe it! I have seen an improvement. I've learned a lot from studying history on these tools where they originated in India, as well as Persian variations and I've also of course watch Mark on his channel, as well as Coach Vaughn, before I started trying these out

[@AwakenZen]

​@@TheBioneerWhat weight was your club you didn't mention it!

[@Jim58223]

When I do these I feel my elbow joints stretch/sort of hurt, what am I doing wrong? Should I decrease the weight? Thanks

[@steverost25]

Can you do a similar kind of movement with a dumbbell if that is all you have?

[@eduardoramirez4768]

The iron sheik would do this with 90 pound clubs check it out

[@larrycox6614]

Technical question...would it be beneficial to do this movement slowly? Each time I've seen this demonstrated, it seems to be done quickly ("quickly" being relative I suppose). Just wondering if doing it slowly would equate to more time under tension, and therefore build more muscle while expanding the mobility (giving the ligaments/tendons an opportunity to feel the stretch)?

[@Marsa-uo5ij]

Not bad