Crucifix Hold

1. 1 - Stand upright with your feet shoulder-width apart and your core braced.
2. 2 - Extend both arms out to your sides at shoulder height, forming a T-shape with your body.
3. 3 - Hold a weight in each hand (dumbbells or kettlebells) with your palms facing upward or forward.
4. 4 - Keep your shoulders down and back, avoiding any shrugging or elevation.
5. 5 - Maintain a slight bend in the elbows to reduce joint stress throughout the hold.
6. 6 - Keep your chest up, spine neutral, and breathe steadily throughout the duration.
7. 7 - Hold the position for the desired amount of time, then lower the weights in a controlled manner.