Circus Bell

Technique

How to perform Circus Bell

1. Stand with the circus dumbbell between your feet and grasp its handle with both hands.
2. Extend your knees and hips to lift the bell toward the working shoulder, guiding it with both hands.
3. Settle the bell securely on the shoulder with one end behind it, then remove the assisting hand.
4. Bend your knees for a short dip, then drive upward as you press with the working arm.
5. Finish with the elbow extended and the bell controlled overhead, allowing only the modest torso offset needed to balance the implement.
6. Guide the bell back to the floor under control and reset before another repetition.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Gluteus Maximus, Vastus Lateralis, Vastus Medialis.