Circus Bell

How to do the Circus Bell

1. 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.
2. Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
3. 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.
4. 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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	forearms, glutes, hamstrings, lower back, traps, triceps
Equipment	other equipment
Difficulty	expert
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Iron Cross Dumbbell Handstand Push-Ups Bodyweight Clean and Jerk Barbell Clean and Press Barbell One-Arm Kettlebell Split Jerk Kettlebell Shoulder Press - With Bands Resistance Bands

Easier than the Circus Bell

Same movement pattern, lower entry difficulty — work up from here.

Anti-Gravity Press beginner · Barbell Alternating Cable Shoulder Press beginner · Cable Machine Battling Ropes beginner · Other Equipment

Common questions

What muscles does the Circus Bell work?

The Circus Bell primarily works the shoulders, with the forearms, glutes, hamstrings, lower back, traps, and triceps as secondary movers. Log Lift, Clean and Jerk, and Clean and Press train the same muscle, across 9 equipment types.

What equipment do you need for the Circus Bell?

The Right Equipment. Without the right equipment, Iron Cross, Handstand Push-Ups, and Clean and Jerk train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Circus Bell suitable for beginners?

It is rated expert. Start with Anti-Gravity Press, Alternating Cable Shoulder Press, and Battling Ropes and work up.

Where should the Circus Bell go in a workout?

Early — the Circus Bell is compound, working 7 muscle groups, so run it first or second while you are fresh.

Similar exercises

Log Lift Other Equipment Clean and Jerk Barbell Clean and Press Barbell Iron Cross Dumbbell Jerk Balance Barbell One-Arm Kettlebell Split Jerk Kettlebell