The crucifix rollout
The crucifix rollout, unique bodyweight exercises difficulty rating for one rep 9 out of 10 Average time taken to master 6 months Description If you want to build super human shoulder strength then the crucifix rollout is definitely one of the best bodyweight exercises to achieve your goal. This very difficult exercise should only be attempted if you are fit, strong and have been training for some time as your shoulder muscles have to bare a very heavy load and are put under considerable stress. However, if you do take the time to nail this amazing bodyweight exercise you will develop muscular control and a bodyweight to strength ratio that probably only advanced gymnasts posses.
Method of progression The first stage of progression is to master both the crucifix press up and the chest rollout as both of these have similarities to the crucifix roll out. Once you nail them you are well on your way to achieving your goal, however, please keep in mind that the crucifix rollout requires a lot more control and strength than either of the above and is therefore a lot harder so patience is the order of the day. Once you can do 10 reps of both the chest rollout and crucifix press up you should be ready to start training for the crucifix rollout. All you have to do is position yourself exactly the same as the starting position of a normal press up but with a dumbbell in each hand. From there it is a case of rolling out the dumbbells slowly and under control with your arms locked. If you try to lower the dumbbells all the way down to the crucifix position at this stage the chances are you will fall flat on your face or injure your shoulder joints so only go as far as you are comfortable with and build up the strength and control needed over a period of time. One of the most difficult parts of this exercise is controlling the dumbbells so that they don’t run away with you and you end up going lower that you planned. To ovoid this, the safest way to progress is to place something like a heavy box or weight plate at each side of you to stop you going any further than you want to should you loose control. This is an easy but effective way of progressing safely but remember to stop an inch or so from what ever you have used and pull back up to the starting position as the box or weights are only there for safety and you will not develop the necessary control if you make a habit of crashing in to them to stop your decent. Once you have lowered yourself down to the height you want, hold the position for a couple of seconds and then slowly bring yourself back up to the starting position by squeezing the dumbbells together whilst you tense the muscles of your chest and deltoids. Note make sure you keep your arms locked and your body straight One you have found a distance that you can control safely, the progression to the full crucifix rollout is simple, just place the boxes or weighs further and further apart over a period of time until you can descend all the way down with your arms locked and completely horizontal. When you can do that you will have built up amazing body control and deltoid strength that very few people possess.
Start of the crucifix rollout
Front view of crucifix rollout
Side view of crucifix rollout
Advice Bodyweight exercises as difficult as the crucifix rollout require patience to master so progress slowly or you will almost certainly injure your shoulder joint. Be sure to master the chest rollout and crucifix press up before you attempt this exercise. Make sure you always lock your arms straight as good and bad habits are hard to break. Do not practice this exercise more than twice a week and stop if you start to feel any joint pain. For a better understanding of the cricifix rollout make sure you read the guide for the chest rollout before you begin your training. If you would like to lose up to 2lb of fat each and every week or start building muscle now why not let me train you online on a one to one basis and you will receive your own exercise and nutritional plan designed specifically for you and your individual, age, physical composition, metabolism, lifestyle, and goals. Find out more Here
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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.