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Circus Bell

The Circus Bell primarily targets your Shoulders, with support from Forearms, Glutes, Hamstrings, Lower Back, Traps, Triceps. It is best suited to expert lifters.

Expert level · Equipment: Other · Compound · Push

Primary muscles: Shoulders Secondary muscles: Forearms, Glutes, Hamstrings, Lower Back, Traps, Triceps

How to perform Circus Bell

  1. 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. Step 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. Step 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. Step 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.

Frequently asked questions

What is the primary technique for a successful Circus Bell press?

The movement requires a strong rack position with the elbow tucked and a forceful leg drive to generate vertical momentum. Use a quick dip and drive to propel the oversized bell upward before punching under it.

Which muscle groups are primarily targeted by this movement?

The exercise primarily targets the anterior and medial deltoids for the overhead press. It also heavily engages the core and triceps to stabilize the awkward, unbalanced load of the bell.

What are the most common mistakes when using a Circus Bell?

Common errors include letting the bell tilt too far forward in the rack and failing to use enough leg drive. Many lifters also struggle by pressing with the arm alone rather than using a full-body explosive movement.

How can beginners progress toward using a full-sized Circus Bell?

Start with single-arm dumbbell clean and presses to build the necessary unilateral strength and coordination. Gradually transition to a thick-grip dumbbell or an empty circus bell to adapt to the specific diameter and balance.

How should the Circus Bell be programmed for strength development?

Perform 3 to 5 sets of 1 to 5 repetitions to focus on power and technical proficiency. Due to the high neurological demand, it is best placed at the beginning of a shoulder or strongman-specific training session.

Sample sets & reps for Circus Bell

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch

See all Shoulders exercises →

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