Iron Cross / Kettlebell Crucifix
(4.47)
through 17 votes
through 17 votes
muscles: | Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids |
---|---|
auxiliary muscles: | Triceps, Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior |
required: | Dumbbells (2) or Kettlebells (2) |
fitness level: | Normal |
exercise type: | Strength |
Variations available (17) |
General And Specifics
- very hard for beginners, do it with less weight
- important: do it slowly and make controlled movements
- nevertheless, the entire upper body is trained and the flexibility of your shoulders is improved
Starting Position
- grasp a kettlebell or dumbbell with each hand
- your posture is upright
- the knees are slightly bent, the feet are about shoulder width apart
Correct Execution
- bring the weights above your head
- therefor, guide them close past your body and push them up above your head as in the Shoulder Press
- the arms are almost stretched out completely
- the palms point forwards
- brace the body
- let the weights sink down in a wide bow very slowly, until they are parallel to the ground
- the palms point down then
- afterwards, guide the weights back up again with almost fully stretched out arms
- do several slow reps
tip for the workout
- use two dumbbells with different weight to impede the shoulder and back workout, then the core has to stabilize the body even more