Crucifix Hold

Execution

1. Stand tall with your feet hip-width apart, core braced, a dumbbell in each hand.
2. Raise both arms out to the sides until they are level with your shoulders, palms facing down.
3. Lock that height and hold it, keeping your traps down away from your ears.
4. Breathe steadily through the hold instead of holding your breath to last longer.
5. Stop the instant your arms start dropping below shoulder height rather than fighting to hold the position.
6. If the shoulders give out completely, bend your elbows to bring the dumbbells in front of your hips and set them down; if you cannot hold them at all, drop them out to the sides, away from your feet.
7. A set is a 20-30 second hold with a light dumbbell, with 90 seconds of rest before the next; arms dropping before 20 seconds means the weight is still too heavy.
8. Lower the dumbbells under control at the end of the hold instead of dropping your arms.

Quick cues

• Arms at shoulder height, no higher.
• Shoulders down, don't shrug.
• Breathe steady, don't hold it.
• Arms drop, hold is over.
• Start light, add weight slowly.

Common faults

• Fault: Shrugging the traps up to help hold the arms

  Fix: Consciously pull the shoulders down before starting the clock and reset if they creep up.

• Fault: The arms drifting forward instead of staying level to the sides

  Fix: Check the alignment in a mirror or have someone watch from the front.

• Fault: Holding the breath to grind out extra seconds

  Fix: Breathe on a steady count and stop the hold instead of fighting through breath-holding.

• Fault: Jumping straight to a heavy load and failing in a few seconds

  Fix: Pick a load you can hold for at least 20 seconds before adding weight.