Circus Bell
The circus bell is an exercise that requires strength and control to perform. Starting with the oversized dumbbell between your feet, grip the handle with both hands and clean the dumbbell by extending through your hips and knees to the desired shoulder. To raise it overhead, dip by flexing the knees and drive upwards as you extend the dumbbell overhead. Be sure to lean slightly away from the bell as you do so. Carefully guide the bell back to the floor, and for best results, perform this exercise on a thick rubber mat to prevent any damage to the floor.
Type:
Strongman
Muscles Used:
Shoulders
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Strengthens core muscles, especially the abdominals and lower back
- Improves coordination and balance
- Increases grip strength
- Improves posture
- Develops power in the hips, legs, and shoulders
- Improves range of motion in the arms
- Increases flexibility
- Reduces risk of injury
Step by Step Instructions For Circus Bell
- Place the circus bell between your feet, ensuring that the handle is held with both hands.
- Lift the dumbbell by extending your hips and knees, bringing it up to your desired shoulder level. Release one hand from the handle while doing this.
- To maintain balance, make sure that one of the dumbbell heads is positioned behind your shoulder. To raise the dumbbell overhead, bend your knees slightly and drive upwards, extending the dumbbell directly above your head. Lean slightly away from the dumbbell as you do this.
- With caution, guide the dumbbell back down to the floor, maintaining control over it as much as possible. It is advisable to perform this exercise on a thick rubber mat to prevent any damage to the floor.
Warm Up Tips
- Start with a warm-up of light cardio exercises such as jogging or jumping jacks to get your heart rate up and your muscles warmed up.
- Perform some dynamic stretches to loosen up your shoulders, hips, and knees. This can include arm circles, leg swings, and hip rotations.
- Do a few sets of bodyweight squats and lunges to activate your lower body muscles. This will help prepare them for the hip and knee extension required in the circus bell exercise.
- Practice the clean movement with a lighter dumbbell or kettlebell to get your body familiar with the motion. Focus on proper form and technique.
- Perform some shoulder mobility exercises such as shoulder dislocations or shoulder circles to increase the range of motion in your shoulders before attempting the overhead press.
- Finish your warm-up with a few sets of light circus bell reps, gradually increasing the weight each set. This will help your body adjust to the heavier load and prepare you for the full exercise.
Circus Bell Safety Tips
- Ensure proper grip: Make sure to grip the circus bell handle with both hands and maintain a firm grip throughout the exercise.
- Use proper form: When cleaning the dumbbell, extend through your hips and knees to deliver the implement to the desired shoulder. This will help prevent any strain or injury to your back.
- Keep balance: To avoid being thrown off balance, ensure that one of the dumbbell heads is positioned behind the shoulder when raising it overhead.
- Lean slightly away: When extending the dumbbell overhead, lean slightly away from it. This will help maintain stability and prevent any strain on your back.
- Control the descent: When guiding the bell back to the floor, make sure to keep it under control as much as possible. This will help prevent any accidents or injuries.
- Use a rubber mat: For added safety, perform this exercise on a thick rubber mat. This will protect the floor from any damage and provide a stable surface for your movements.
Incorporating Into Other Workouts
The circus bell can be incorporated into workouts as a compound exercise that targets multiple muscle groups. Here are a few ways to incorporate this exercise type into your workout routine:
1. Full-body workout: Include the circus bell exercise as part of a full-body workout routine. Start with a warm-up, then perform a circuit of exercises that target different muscle groups. Incorporate the circus bell exercise as a compound movement to engage your lower body, core, and shoulders.
2. Strength training: Use the circus bell exercise to increase your strength and muscle mass. Add it to your weightlifting routine, performing multiple sets and repetitions with progressively heavier weights. This exercise will challenge your lower body and upper body strength, as well as your grip strength.
3. HIIT workout: Incorporate the circus bell exercise into a high-intensity interval training (HIIT) workout. Alternate between periods of intense exercise, such as kettlebell swings or burpees, and short rest periods. Include the circus bell exercise during the intense exercise intervals to elevate your heart rate, burn calories, and build strength.
4. Functional training: The circus bell exercise mimics movements that are useful in everyday activities, such as lifting heavy objects or carrying groceries. Include this exercise in your functional training routine to improve your overall strength, stability, and coordination.
Remember to start with lighter weights and focus on proper form and technique before progressing to heavier weights. Always listen to your body and consult with a fitness professional if you have any concerns or questions