Circus Bell
- Main muscles
- Shoulders
- Also works
- Forearms, Glutes, Hamstrings, Lower back, Traps, Triceps
- Equipment
- Other equipment
- Level
- Expert
- Type
- Compound · Push
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.
Quick answers
- What muscles does the Circus Bell work?
- Mainly the shoulders, with help from the forearms, glutes, hamstrings, lower back, traps, triceps.
- What equipment do I need?
- Other equipment.
- Is it good for beginners?
- It is rated expert level, so learn simpler versions first.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More shoulders exercises
Exercise descriptions: free-exercise-db, public domain.