Circus Bell
A strongman lift where an oversized, thick-handled dumbbell is cleaned to one shoulder and push pressed overhead. It builds single-arm pressing power and the trunk stability to control an awkward, unbalanced load.
Primary muscles
- Front Delts
- Side Delts
- Triceps
Secondary muscles
- Traps (Trapezius)
- Glutes (Gluteus Maximus)
- Hamstrings
- Lower Back (Erector Spinae)
- Forearm Flexors
- Obliques
- Sets
- 3–5
- Reps
- 1–5 per side
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the circus bell on the floor between your feet and grip the thick handle with both hands.
Clean the bell by extending hips and knees, pulling it up to the working shoulder and letting go with the other hand.
Settle the bell with one head behind the shoulder and the elbow under the handle.
Dip by bending the knees slightly, then drive up hard and press the bell to lockout, leaning slightly away from it.
Guide the bell back to the shoulder and down to the floor under control, ideally onto thick mats.
Breathing: Brace before the dip, keep the air through the drive, and exhale once the bell is locked out.
Coaching tips
Bell behind the shoulder
Short dip, fast drive
Punch through at lockout
Common mistakes
Racking the bell in front of the shoulder so it tips forward
Pressing slowly with the arm and no leg drive
Letting the elbow flare out wide
Dropping the bell without controlling it
Safety notes
Use thick rubber mats and keep the area clear in case the bell has to be dumped.
Build shoulder and elbow tolerance with single-arm dumbbell presses before heavy bell work.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.