Plate Halo

Body region

• Shoulders
• Core

Muscles

Main

• Deltoid
• Infraspinatus

Helps

• Subscapularis
• Serratus Anterior
• Trapezius
• Triceps

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Weight Plate

Technique

1. Stand tall with feet hip-width apart and hold a light plate with both hands at chest height, close to your chin.
2. Brace your core and keep the ribs down.
3. Circle the plate around your head, passing it close behind your neck and back to the front.
4. Repeat for a few reps, then reverse the direction.

Cues

• Keep the plate close to your head throughout the circle.
• Stay tall with the glutes tight.
• Keep the movement smooth, not jerky.

Common mistakes

• Arching the lower back as the plate passes behind the head.
• Pushing the head forward.
• Choosing a plate that is too heavy and shrugging.
• Dropping the elbows far out to the sides.

Alternatives

• Kettlebell Halo
• Band Shoulder Dislocate