Circus Bell
Grip the oversized thick-handled dumbbell with both hands and clean it to the shoulder by extending hips and knees. Dip, drive it overhead, then lower it under control.
- Difficulty
- Advanced
- Type
- Strongman
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 13
Form sequence
01 · grip
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.
02 · clean
Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
03 · overhead · Key step
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.
04 · lower
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.
What's working
3D
- Anterior Deltoid
Primary · 338 exercises
- Lateral Deltoid
Primary · 338 exercises
- Posterior Deltoid
Primary · 338 exercises
- Wrist & Finger Flexors
Secondary · 119 exercises
- Wrist & Finger Extensors
Secondary · 119 exercises
- Brachioradialis
Secondary · 119 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Erector Spinae
Secondary · 131 exercises
- Upper Trapezius
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Lower Trapezius
Secondary · 99 exercises
- Triceps Brachii
Secondary · 221 exercises
Open the full 3D atlas →
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