Crucifix

About This Exercise

The Crucifix is a static hold exercise that challenges shoulder endurance and stability by holding weights out to the sides at shoulder height. It primarily develops the deltoids and upper back, while also engaging the core and grip. This exercise is foundational for building the shoulder stamina required in strongman events and general athletic conditioning.

1Setup

1. Select two light-to-moderate dumbbells or kettlebells. For beginners, start with a weight you can hold with straight arms for 30 seconds. 2. Stand with feet shoulder-width apart, core braced, and chest up. 3. Hold one weight in each hand at your sides with a neutral grip.

2Execution

1. Inhale and brace your core. 2. Simultaneously raise both arms directly out to your sides until they are parallel to the floor, forming a 'T' shape. Keep a slight bend in your elbows to avoid hyperextension. 3. Hold this position, focusing on keeping your shoulders down (depressed, not shrugged) and your shoulder blades slightly retracted. 4. Maintain a neutral spine and avoid leaning back. 5. Hold for time (e.g., 20-60 seconds). 6. To finish, slowly lower the weights back to your sides with control. Do not drop them.

Pro Tips

• Imagine squeezing a pencil between your shoulder blades to engage the upper back.
• Keep your wrists neutral, not bent backward.
• Avoid shrugging your shoulders up toward your ears.
• Brace your core as if preparing for a gentle punch to the stomach.
• Focus on a point straight ahead to help maintain balance and posture.