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Shoulders · Beginner

Plate Halo

Controlled plate halo moving around the head to train shoulder mobility and trunk stability.

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Plate Halo demonstration

Exercise overview

Training details

ShouldersCore

Equipment

Weight Plate

Sets × reps

3 × 10 / direction

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Hold a plate at chest height with both hands on opposite sides.
  2. 02Brace the trunk and keep the elbows slightly bent.
  3. 03Move the plate around one side of the head and behind the neck in a smooth circle.
  4. 04Keep the head still and avoid hitting the back of the head with the plate.
  5. 05Return to the chest and repeat the circle in the other direction.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationMedicine Ball Around Head Rotation

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteOverhead StretchComparable substituteArm Circles Forward & BackwardComparable substituteArm Corkscrew Rotation

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