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Exercise Benefits With Proper Form & Technique

Iron Cross / Kettlebell Crucifix

(4.75)
through 8 votes
Human
muscles:Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle, DeltoidsMuscle
synergists:TricepsMuscle, Hand FlexorsMuscle, Hand ExtensorsMuscle, Pectoralis MajorMuscle, Serratus AnteriorMuscle
required:Dumbbells (2) or Kettlebells (2)
fitness level:Normal
exercise type:Strength
Variations available (17)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

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