Crucifix Hold
A strongman endurance event where you hold weights straight out to the sides at shoulder height for as long as possible. It builds lateral and front delt endurance and grip under a long isometric.
Primary muscles
- Side Delts
- Front Delts
Secondary muscles
- Traps (Trapezius)
- Rotator Cuff
- Forearm Flexors
- Sets
- 2–4
- Duration
- 20–60 sec
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a dumbbell, plate, axe or hammer implement in each hand by your sides.
Brace the trunk and raise both arms straight out to the sides until they are parallel to the floor.
Lock the elbows and keep the wrists level with the shoulders.
Hold the position without letting the arms drift down or forward.
Lower the weights under control once the time is up or the arms break parallel.
Breathing: Breathe slowly and steadily through the hold; don't hold your breath as fatigue builds.
Coaching tips
Arms long, wrists level
Shoulders down, not shrugged
Stay tall
Common mistakes
Leaning back to rest the shoulders
Shrugging the traps up to the ears
Letting the elbows bend
Starting too heavy and failing in seconds
Safety notes
Pick a load you can hold for 30-60 seconds; heavier weights strain the elbows and shoulders.
Set the weights down rather than dropping them from shoulder height.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.