Circus Bell

Also called circus dumbbell, strongman dumbbell and circus db press.

Works

Shoulders, plus forearms, glutes, hamstrings, lower back, traps and triceps

Equipment

Other kit

Level

Advanced

Type

Compound

How to do it

Setup. 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.

1. Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
2. 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.
3. 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.

Cues

• Clean to the shoulder with both hands.
• Let go, lock it on the shoulder.
• Dip and drive overhead.
• Lock out, then lower to the floor.

Common mistakes

• Pressing without leg drive.
• Leaning away hard.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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