Crucifix
Crucifix is a strongman isometric endurance – shoulder abduction exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Forearms
- Exercise type
- Strongman isometric endurance – shoulder abduction
Exercise technique
- Equipment
Choose two equal weights or competition implements that you can grip securely throughout.
- Stance
Plant your feet firmly and soften your knees slightly.
- Grip
Fully grasp the handles with wrists straight.
- Raise
Lift both arms out to the sides until approximately parallel to the floor.
- Hold
Keep your elbows extended and shoulders controlled as you hold the weights steady at your sides.
- Breathing
Lightly brace your abdominals and breathe throughout the hold.
- Finish
Slowly lower the weights to your sides before you lose control of arm height.
Key technique points
- Keep both arms at the same height.
- Align your wrists with the handles.
- Check clearance beside the implements.
- Do not lean sideways.
- Do not hold your breath.
- Control the lowering phase too.
Common mistakes
Compressing the shoulders
Do not force your shoulders toward your ears with your arms out to the sides.
Bending through the lower back
Do not lean sideways to keep one arm high.
Bending the elbows
Do not shorten the lever and change the intended hold.
Dropping the wrist
Do not let a long-handled implement bend your wrist sideways.
Unequal weights
Do not use substantially different resistance in each hand.
Uncontrolled release
Do not drop the weights to your sides when fatigued.
Frequently asked questions
Crucifix: why is “Compressing the shoulders” a mistake?
Do not force your shoulders toward your ears with your arms out to the sides.
Crucifix: why is “Bending through the lower back” a mistake?
Do not lean sideways to keep one arm high.
Crucifix: why is “Bending the elbows” a mistake?
Do not shorten the lever and change the intended hold.
Crucifix: why is “Dropping the wrist” a mistake?
Do not let a long-handled implement bend your wrist sideways.
Crucifix: why is “Unequal weights” a mistake?
Do not use substantially different resistance in each hand.
Crucifix: why is “Uncontrolled release” a mistake?
Do not drop the weights to your sides when fatigued.
What should I focus on when doing Crucifix?
Keep both arms at the same height. Align your wrists with the handles. Check clearance beside the implements. Do not lean sideways. Do not hold your breath. Control the lowering phase too.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.