2009 14 Nov

The Full Crucifix

Position: A standing position with the feet a comfortable distance apart, the arms at the sides with a dumbbell held in each hand.

Action: From this position, keeping both elbows straight, raise the dumbbells directly to the sides and overhead in one continuous motion, lower them to the starting position and repeat the motion. Keep the elbows straight throughout the movement.
Breathing: Inhale as the arms are raised and exhale as they are lowered.

Starting Resistance: Children six to ten years of age should start with 2½ lbs. in each hand; over ten years with 5 lbs. in each hand.

Women can begin this one with 5 lbs. in each hand, but if it is difficult it is better to use 2½lbs.

Men can begin the motion with 7½ lbs. in each hand Progression: Begin this exercise with 7 counts, adding 1 count each week until 12 have been performed for three periods, then add 2½lbs. to each weight and begin again at 7 counts.

Goal: Girls and women should work up to 10 lbs. in each hand. Men and boys should work up to 20 lbs. in each hand.

Results: This movement will develop and strengthen the muscles on the points of the shoulders (deltoids), which give width to the shoulders. It also involves the muscles that control the shoulder blades and like all overhead movements with resistance, aids in the full development of the rib box.

Comments: This is a leverage movement in that the resistance is a long way from the muscles supplying the effort. For this reason, progress is necessarily slow in regard to increasing the resistance.

The Upright Rowing Motion
Position: A standing position with the feet a comfortable distance apart and the barbell held in front of the legs with the palms of the hands facing the body. The hands are quite close together, about 4 inches apart.

Action: From this position, the arms are bent and the bar is pulled up until it reaches the upper part of the chest, under the chin.

During the raising of the bar the elbows must be kept higher than the wrists as shown in the illustration. The bar is then lowered to the starting position and the motion is repeated.

Breathing: Inhale as the barbell is raised to the upper chest and exhale as it is lowered to the starting position.

Starting Resistance: Children six to eight years of age can start this motion with 10 lbs; eight to ten years with 12½ lbs; ten to twelve years with 15 lbs.; and over twelve years with 20 lbs.
Women can start this motion with 15 lbs, and men with 35 lbs.
Progression: Begin the motion with 7 counts, adding 1 count each week until 12 have been performed for three periods. Then add 2½ or 5 lbs. to the bar and begin again at 7 counts.

Goal: Girls and women should work up to a resistance of 40 lbs. Boys and men should work up to a resistance of 80 lbs.

Results: This is a fine movement to strengthen and develop the muscles of the shoulders and the upper back. It too, is helpful in correcting round shoulders.

Comments: As the effort in this exercise increases, there is a strong tendency to lean forward at the start of the movement and backward as the bar is being raised. This must be discouraged, for the movement must be done with the strength of the arms and shoulders with no help from the larger muscles of the back.

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