Crucifix
A beginner strongman exercise for the shoulders, done with a other equipment.
- Main muscles
- Shoulders
- Also works
- Forearms
- Equipment
- Other equipment
- Level
- Beginner
- Type
- Isolation
- Movement
- Static
How to do the Crucifix
- 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.
- 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.
Sets and reps
| Muscle | 3–4 sets of 10–15 reps, rest 60–90 seconds |
|---|---|
| Pump or finisher | 2–3 sets of 15–20 reps, rest 45–60 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Crucifix
Circus BellOther equipment · Expert
Log LiftOther equipment · IntermediateQuestions
What muscles does the Crucifix work?
Mainly the shoulders, with the forearms helping.
Is the Crucifix good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Crucifix?
Good alternatives that train the shoulders: Circus Bell or Log Lift.
How many sets and reps of the Crucifix should I do?
Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.
Exercise steps and photos: free-exercise-db (public domain).