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Shoulders

Circus Bell

Circus Bell (Start)Circus Bell (End)
LevelExpertEquipmentOtherMechanicCompoundForcePush

A strongman overhead lift using an oversized, thick-handled bell that challenges grip and shoulder strength.

Strongman
Primary musclesShoulders
Secondary musclesForearmsGlutesHamstringsLower BackTrapsTriceps

Energy burned

≈ 36 kcalFor 3 × 8–12, rest 90s · ≈ 6.2 kcal/min

Estimate range 27–45 kcal (±25 %)

Muscle mass worked24 %
Effort during a set11.2 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Position yourself over the bell with your feet about shoulder width.
  2. 2Hold the handle with both hands and hinge your hips back, keeping your spine flat.
  3. 3Tighten your core and fix your gaze forward.

How to perform

  1. 1Heave the bell off the floor while driving your hips forward.
  2. 2Bring it up to your shoulder or chest.
  3. 3Bend your knees briefly, then press the bell overhead.
  4. 4Hold the lockout and then return the bell to the ground under control.

Alternatives

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Stretches for Shoulders

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