Circus Bell
Muscles worked
Instructions
- 1The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
- 2Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
- 3Ensure 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.
- 4Carefully 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Circus Bell
The circus bell is a traditional strongman exercise using an oversized, thick-handled dumbbell that combines a clean, an overhead extension, and control of the imbalance created by the asymmetric load. Unlike a classic press, the implement's unusual shape forces constant shoulder stabilization to avoid being thrown off balance sideways. It's a complete movement that engages the shoulders, back, traps and legs in one explosive sequence. It's mainly practiced in strongman competitions but can be adapted in the gym with a similar implement. Its functional nature makes it an excellent overall strength test.
check_circleBenefits
- check_circleBuilds overall upper-body strength
- check_circleImproves shoulder stability against an asymmetric load
- check_circleEngages the back, traps and legs together
- check_circleExcellent functional strength test
lightbulbExecution tips
- lightbulbPosition one head of the implement behind the shoulder
- lightbulbUse the legs to power the clean
- lightbulbControl the descent to protect the floor and shoulders
- lightbulbPractice on a protective mat
warningCommon mistakes
- warningNeglecting the implement's placement against the shoulder
- warningPulling only with the arms during the clean
- warningDropping the load abruptly on the floor
- warningTraining without a suitable surface
helpFrequently asked questions
Do I need a specific implement?expand_more
Ideally yes, but a similar large fixed dumbbell can work in a regular gym.
Is it suitable for beginners?expand_more
No, it's better to master the classic clean and military press first.
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