Performance Training Exercise: Standing Halo
By Ryan Provencher
The "Standing Halo" exercise utilizes the Rotation Movement Pattern to develop explosive power for firefighting tasks such as vehicle extrication and forcible entry.
Great loading options include the Sandbag (featured here), Kettlebell, or Weight Plate. Adjust the weight and exercise tempo to increase or decrease intensity in your training.
Starting Position
Position the feet in a shoulder-width stance with knees bent slightly.
Hold the sandbag in front with the arms extended, spine in a neutral position, and shoulders pulled back.
Upward Movement
Pull the sandbag into a vertical position on one side.
Maintain a stable position through your torso and hips as you pull the sandbag behind your head.
Exhale into upward movement.
Downward Movement
Control the weight as you lower the sandbag into a vertical position on the opposite side.
Maintain a stable position through your torso and hips as you return to full extension of the arms.
Inhale into the starting position.
Pull the sandbag in the opposite direction for the next repetition.
6-Point Self-Check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick "Self-Check" as you perform this exercise as directed above:
Head: Maintain a neutral position with eyes forward, avoid moving head up or down.
Torso: Keep the torso rigid as you move the sandbag around your head and shoulders.
Hips "Pull" your feet inward slightly to engage the glutes and anchor your body.
Legs: Knees are bent slightly in an athletic base stance.
Shoulders: Shoulders are packed back and down.
Arms: Return to full extension between repetitions.
Other Resources:
Link to Dynamic Warm-Up Exercise: Standing Spinal Rotation
Link to Flexibility Cool-Down Exercise: Floor Scorpion
Download “Performance Training Guide 24-1”
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Ryan Provencher is an Operations Battalion Chief with over 30 of Fire Service experience. He holds a Bachelor of Science in Kinesiology and Exercise Science with a Minor in Nutrition from Washington State University. He has extensive experience as a Fire Department Peer Fitness Trainer and Health/Fitness Coordinator, he is the founder of Firefighter Peak Performance and serves as Executive Fitness Advisor for CRACKYL Magazine.