How to Do Circus Bell
Start and end of one clean rep of Circus Bell.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Forearms, Glutes, Hamstrings, Core, Back, Triceps |
| Equipment | Machine |
| Category | Strongman |
How to perform 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.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Forearms (secondary): controls your grip and keeps the wrist steady under load.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Brace hard and keep a neutral spine; loaded odd-object work punishes a loose torso fast.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Letting the torso round the moment the object leaves the floor.
Frequently asked questions
What muscles does Circus Bell work?
Circus Bell mainly works the shoulders, with the forearms, glutes, hamstrings, core, back, triceps helping as secondary movers.
What equipment do I need for Circus Bell?
Circus Bell needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Circus Bell?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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