The BEST Core Stability Exercise for BJJ: the Kettlebell Halo

Have you started to incorporate Kettlebell Training as part of your BJJ strength & conditioning yet? You're in the right place to learn... The kettlebell halo is an excellent exercise to develop core power, stability, and endurance for BJJ performance: the beauty of the exercise is that it keeps your spine in a neutral position, which negates the negative effects of repetitive spinal flexion that occurs with other less functional core exercises, such as crunches and sit-ups. While the kettlebell halo may look like a shoulder mobilization exercise – if performed properly, this is not the case. Maintain a tall-standing position as the kettlebell orbits around your head. The shoulders should be stabilized through contraction of the lat muscles, while scapular mobilization will occur. This is an important distinction because the shoulder is already, inherantly an extremely mobile ball and socket joint – adding more mobility can provoke instability and lead to injury. Additionally, part of the stabilization and muscular endurance that is tested with the halo arises from the lower extremities, particularly the gluteus medius and quadriceps musculature. In addition to maintaining a braced core, the quads and glutes should maintain contraction throughout each repetition. Want to learn more? Ready to try your hand at some kettlebell workouts for Jiu Jitsu performance? Access your free 7-day trial of below: Sign up at momentumwod.com/join-now Video Content: 0:00 Intro 0:05 The Kettlebell Halo: Exercise Demonstration 0:22 Breaking Down the Kettlebell Halo 1:11 Outro STAY CONNECTED WITH US! Instagram:   / momentumwod   Facebook:   / momentumwod   Twitter:   / momentumwod   #bjj #kettlebellexercises #kettlebellworkout