Hominin · exercise
Circus Bell
Circus Bell is a expert strongman exercise. It works the shoulders, with help from the forearms, glutes, hamstrings, lower back, traps and triceps.
expertotherpush movementcompoundstrongman
- Main muscles
- shoulders
- Also works
- forearms, glutes, hamstrings, lower back, traps, triceps
How to do it
- The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
- Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
- Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
- Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).