How to Do the Crucifix

Beginner · Other · Targets Shoulders, Forearms

How to perform it

1. 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.
2. 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.

Muscles worked

The Crucifix primarily targets your Shoulders, with support from your Forearms. You'll need other.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Crucifix slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.