Cross lifting is a training exercise for the targeted muscle build-up of the lower back muscles. The specific simulation of lifting an object correctly makes cross lifting functional. Thus, cross lifting must be a fixed component of health-oriented strength training.
A low training weight is self-explanatory. The exercise of hyperextension is also suitable for training these muscle groups. This also puts a strain on the back extensors, and there is no risk of incorrect strain if the exercise is performed correctly.
In the past, cross lifting has been discredited time and again, but wrongly so. With the correct application, cross-lifting achieves the hoped-for successes, but since more and more inexperienced athletes try this exercise, injuries are inevitable. In addition to the above-mentioned adjustments to the lower back muscles, the thigh muscles, buttock muscles and calf muscles are also trained. The crosslifting is a sub-discipline of the powerlifting, besides bench press and knee bending. This exercise should not be chosen if there are problems in the back.
Trained muscles
- Lower back muscles (Musculus erector spinae)
- Quadriceps (M. quadriceps femoris)
Description Cross lifting
The athlete stands shoulder-wide with straddled legs in front of the barbell bar. The shins almost touch the barbell bar. The athlete squats with straight back and grasps the barbell bar shoulder-wide.
Feet point outward. During the contraction phase, the back remains straight and the athlete shifts the body weight backwards, as if sitting on a chair. The thighs are stretched continuously until the athlete is in an upright position.
The movement is slow to brisk, but without momentum. Special attention is paid to the eccentric (yielding) phase, in which the muscles can be subjected to greater strain. The barbell bar is returned to the starting position. The weight is usually put down briefly, but the tension in the muscles should be maintained.
Modifications
In order to minimize the strain on the front thighs, the athlete can perform the movement with the legs almost stretched out. The weight has to be reduced because the thigh extensor muscles cannot help out during the movement. This variation is particularly noticeable in the lower back.
