Strongman Crucifix Hold
Description
The strongman crucifix hold is an isometric endurance event where you hold weights extended out to the sides at shoulder height (like a crucifix) for maximum duration. It builds extreme lateral deltoid and shoulder endurance. Even light weights become brutally difficult within 30 seconds.
Equipment Required
Strongman Crucifix Hold Instructions
- Stand tall. Hold a dumbbell or weight in each hand.
- Raise both arms out to the sides at shoulder height — forming a T or crucifix position.
- Keep arms straight and at shoulder height.
- Hold for as long as possible.
- The event ends when you can no longer hold the weights at shoulder height.
- Breathe steadily. Focus on maintaining the position.
- Even 10 to 25 lb dumbbells are extremely challenging for extended holds.
- Build up hold times progressively.
Strongman Crucifix Hold Form & Visual
Strongman Crucifix Hold Benefits
- Builds extreme lateral deltoid endurance
- Tests mental toughness
- Strongman competition event
- Simple setup
- Even light weights are challenging
- Develops shoulder stability
Strongman Crucifix Hold Muscles Worked
- Lateral deltoid (heavy isometric)
- Anterior deltoid
- Trapezius
- Forearms and grip
- Core (stabilizer)
Strongman Crucifix Hold Variations & Alternatives
- Front Hold
- Hercules Hold
- Dumbbell Lateral Raise
- Plate Crucifix Hold
- Weighted Wall Lean
