Crucifix

Also called crucifix hold, strongman crucifix and lateral hold.

Works

Shoulders, plus forearms

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.

1. Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.

Cues

• Arms straight out at shoulder height.
• Slight elbow bend, thumbs up.
• Brace hard, no leaning back.
• Hold as long as possible.

Common mistakes

• Arms dropping.
• Leaning back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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