How to do Circus Bell

Muscles worked

Main: Shoulders. Also: Forearms, Glutes, Hamstrings, Lower back, Traps, Triceps.

Step by step

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.

Similar exercises

• Crucifix
• Log Lift
• Atlas Stone Trainer
• Atlas Stones
• Axle Deadlift
• Backward Drag

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.