Iron Cross / Kettlebell Crucifix

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