Circus Bell

A expert strongman exercise for the shoulders, done with a other equipment.

Main muscles: Shoulders
Also works: Forearms, Glutes, Hamstrings, Lower back, Upper back and Triceps
Equipment: Other equipment
Level: Expert
Type: Compound
Movement: Push

How to do the Circus Bell

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Circus Bell

Questions

What muscles does the Circus Bell work?

Mainly the shoulders, with the forearms, glutes, hamstrings, lower back, upper back and triceps helping.

Is the Circus Bell good for beginners?

It's rated expert. Beginners can build up to it with Crucifix first.

What can I do instead of the Circus Bell?

Good alternatives that train the shoulders: Log Lift or Crucifix.

How many sets and reps of the Circus Bell should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).