Crucifix
Muscles worked
Instructions
- 1In 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.
- 2Begin 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Crucifix
The crucifix is a static exercise from the world of strongman, consisting of holding loads out to the sides at horizontal for as long as possible. Unlike classic dynamic movements, its entire challenge lies in resisting isometric fatigue in the lateral deltoid and shoulder girdle. Traditionally performed with unusual implements like axes or sledgehammers, it can also be done with dumbbells in a regular gym. It's a formidable test of muscular endurance and mental toughness, often used in strongman competition. Its apparent simplicity hides considerable difficulty as soon as the load or duration increases.
check_circleBenefits
- check_circleBuilds isometric endurance in the lateral deltoid
- check_circleStrengthens the overall shoulder girdle
- check_circleExcellent test of mental toughness
- check_circleRequires little equipment
lightbulbExecution tips
- lightbulbStart with a light load to learn the position
- lightbulbKeep the arms parallel to the ground, no higher
- lightbulbBreathe calmly during the hold
- lightbulbTime your attempts to track progress
warningCommon mistakes
- warningChoosing too heavy a load right away
- warningLetting the arms drop below horizontal
- warningHolding the breath during the hold
- warningGradually and unintentionally losing position
helpFrequently asked questions
What implement to use without axes?expand_more
Round dumbbells or kettlebells work perfectly well in a regular gym.
How long should I aim for?expand_more
Between 20 and 60 seconds depending on the load chosen and your level.
Track your progress
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