Circus Bell

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the circus bell, including tips, variations, and the muscle groups it targets.

The Circus Bell lift is a hallmark of strongman competitions, using an oversized dumbbell to challenge your shoulders, grip, and total-body control. With its awkward shape and heavy weight, this exercise forces you to stabilize throughout the lift — making it a demanding but rewarding movement.

Instructions

1. Place the circus bell (a large dumbbell with a thick handle) between your feet.
2. Grip the handle with both hands and clean the dumbbell to one shoulder, releasing the off-hand.
3. Angle the bell so that one head rests slightly behind your shoulder to maintain balance.
4. Dip your knees and explosively drive the bell overhead, leaning slightly away for stability.
5. Carefully guide the weight back to the floor under control.
6. Perform on a rubber mat if possible to avoid damage from the drop.