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.
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