Circus Bell
Circus Bell is a strongman power – thick-handle single-arm overhead drive exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Forearms, Gluteus maximus, Hamstrings, Erector spinae, Trapezius, Triceps brachii
- Exercise type
- Strongman power – thick-handle single-arm overhead drive
Exercise technique
- Surface
On thick rubber flooring, grasp the large dumbbell handle with both hands.
- Clean
Extend your hips and knees to bring the dumbbell close to your chosen shoulder.
- Placement
Settle one dumbbell head slightly behind your shoulder and establish balance.
- Release one hand
Remove your free hand only once the weight is balanced on your shoulder.
- Dip
Keep your torso tall and bend your knees a short distance.
- Drive
Push through your legs and extend the working arm overhead, using only the small lateral adjustment needed for balance.
- Lower
Bring the dumbbell to your shoulder with control, support it with both hands, then bend your hips and knees to lower it to the floor.
Key technique points
- Clean the thick handle with both hands.
- Balance one head behind your shoulder.
- Do not release your free hand before the weight settles on your shoulder.
- Keep the dip short.
- Keep your wrist straight overhead.
- Restore two-hand support on the descent.
Common mistakes
Dumbbell too far forward
Do not begin pressing before settling a dumbbell head behind your shoulder.
Switching to one hand early
Do not remove the assisting hand before balancing the weight.
Excessive side lean
Do not finish the overhead drive by bending sideways through your lower back.
Letting the wrist collapse
Do not let the thick handle bend your wrist backward.
Dropping without control
Do not drop the dumbbell directly from your shoulder to the floor.
Unsuitable flooring
Do not train on a surface unable to withstand the weight landing.
Frequently asked questions
Circus Bell: why is “Dumbbell too far forward” a mistake?
Do not begin pressing before settling a dumbbell head behind your shoulder.
Circus Bell: why is “Switching to one hand early” a mistake?
Do not remove the assisting hand before balancing the weight.
Circus Bell: why is “Excessive side lean” a mistake?
Do not finish the overhead drive by bending sideways through your lower back.
Circus Bell: why is “Letting the wrist collapse” a mistake?
Do not let the thick handle bend your wrist backward.
Circus Bell: why is “Dropping without control” a mistake?
Do not drop the dumbbell directly from your shoulder to the floor.
Circus Bell: why is “Unsuitable flooring” a mistake?
Do not train on a surface unable to withstand the weight landing.
What should I focus on when doing Circus Bell?
Clean the thick handle with both hands. Balance one head behind your shoulder. Do not release your free hand before the weight settles on your shoulder. Keep the dip short. Keep your wrist straight overhead. Restore two-hand support on the descent.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Clean and Jerk
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.