Circus Bell

An advanced strength exercise for the shoulders, forearms, glutes, hamstrings, back and triceps.

Movement guide

Circus Bell

Demand · source-assignedHard (unreviewed)

Equipment requiredOther / check instructions

Muscle focusShoulders · Forearms · Glutes · Hamstrings · Back · Triceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Bodyweight get-up demonstrated on the 3D figure

3D demoBodyweight get-upIntermediate · No equipment

Similar move, intermediate grade.

This move

Circus BellAdvanced · Other / check instructions

Advanced grade (source-assigned).

Harder option

Freestanding handstand demonstrated on the 3D figure

3D demoFreestanding handstandExpert · No equipment

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Forearms, Glutes, Hamstrings, Back, Triceps.

Equipment

Other / check instructions

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Inchworm walkout demonstrated on the 3D figure

3D demoInchworm walkoutIntermediate · No equipment

Wall handstand push-up demonstrated on the 3D figure

3D demoWall handstand push-upExpert · A wall

3D demoWall walkAdvanced · A wall

Back Flyes - With Bands demonstrated on the 3D figure

3D demoBack Flyes - With BandsBeginner · A band

Band pull-apart demonstrated on the 3D figure

3D demoBand pull-apartIntermediate · A band

3D demoFace pullIntermediate · A band

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Questions people ask

What muscles does the Circus Bell work?

Mainly the shoulders, with help from the forearms, glutes, hamstrings, back and triceps.

What equipment do I need for the Circus Bell?

Other / check instructions.

Is the Circus Bell good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Bodyweight get-up first.

What is an easier alternative to the Circus Bell?

Try the Bodyweight get-up. It works similar muscles at a lower grade.

How do I make the Circus Bell harder?

Progress to the Freestanding handstand, or add load, range or slower lowering once your form is solid.