Circus Bell

expertother·compound·push

Muscles Worked

Primary

coracobrachialis deltoid infraspinatus muscle serratus anterior subscapularis supraspinatus teres major teres minor

Secondary

Abductor digiti minimi of left hand Abductor digiti minimi of right hand abductor pollicis brevis abductor pollicis longus adductor pollicis brachioradialis extensor carpi radialis brevis extensor carpi radialis longus extensor carpi ulnaris extensor digiti minimi extensor digitorum extensor indicis extensor pollicis brevis extensor pollicis longus flexor carpi radialis Flexor digiti minimi brevis of left hand Flexor digiti minimi brevis of right hand flexor digitorum longus flexor digitorum profundus flexor digitorum superficialis flexor pollicis brevis flexor pollicis longus Flexor retinaculum of left wrist Flexor retinaculum of right wrist Humeral head of left flexor carpi ulnaris Humeral head of left pronator teres Humeral head of right flexor carpi ulnaris Humeral head of right pronator teres Opponens digiti minimi of left foot Opponens digiti minimi of left hand Opponens digiti minimi of right foot Opponens digiti minimi of right hand opponens pollicis palmaris longus pronator quadratus Set of dorsal interossei of left hand Set of dorsal interossei of right hand Set of lumbricals of left hand Set of lumbricals of right hand Set of palmar interossei of left hand Set of palmar interossei of right hand supinator Third lumbrical of left foot Third lumbrical of right foot Ulnar head of left flexor carpi ulnaris Ulnar head of left pronator teres Ulnar head of right flexor carpi ulnaris Ulnar head of right pronator teres gemellus inferior gemellus superior gluteus maximus gluteus medius gluteus minimus piriformis quadratus femoris biceps femoris gracilis popliteus semimembranosus semitendinosus iliococcygeus iliocostalis lumborum longissimus thoracis lumbar rotator semispinalis thoracis serratus posterior inferior Set of interspinales lumborum Spinalis Tendinous arch of levator ani Ascending part of left trapezius Ascending part of right trapezius Descending part of left trapezius Descending part of right trapezius levator scapulae trapezius anconeus triceps brachii

How to Perform

The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.

Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.

Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.

Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.