Circus Bell

What it is

This expert-level compound movement challenges your entire body using a specialized, oversized dumbbell. You will clean the heavy implement to one shoulder, then press it overhead with powerful leg drive. It primarily builds strength in your shoulders, while also significantly engaging your forearms, glutes, hamstrings, lower back, traps, and triceps.

Technique tips

• Begin with the implement between your feet, gripping the thick handle with both hands.
• Drive powerfully through your hips and knees to clean the bell to your shoulder.
• Ensure one bell head rests behind your shoulder for stability.
• Use a powerful leg dip and drive to press the bell overhead.
• Lean slightly away from the bell as you extend it overhead.
• Maintain control throughout the descent back to the floor.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.