Circus Bell
Circus Bell is a compound strongman exercise using other that trains the front delts, shoulders.
StrongmanOtherExpertCompoundPush
Primary muscles: Front Delts, Shoulders
Secondary muscles: Forearms, Glutes, Hamstrings, Lower Back, Side Delts, Traps, Triceps
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Circus Bell from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
