Iron Cross - Advanced Rings Strength Tutorial
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- čas přidán 29. 08. 2024
- In this tutorial I outline how to effectively work the strength needed to achieve the iron cross, realistic expectations for how long it will take, the importance of technique and a few tips and pearls of wisdom along the way which I gained from my own struggle to learn this skill. Enjoy!
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thanks bro, to answer your question...i use home made iron cross trainer 70%, rubber bend and weights 30%. 5 days a week. I have to admit first 2 months was sore on all joints.
I have never done gymnastics, but recently learned how to do ring muscle ups and thinking of my next goal. This looks like a hard one to master but I am up for the challenge.
Thanks for the video. Will be coming back to this more often.
Do it
Best tutorial ever
Is it just me or does he look like his shoulders are about to snap?
can you do a video on actual technique? Scapulae position, shoulder position, arm position etc etc
Love this tutorial!
Good to see you back man. I jsut sprained my ankle yet again, and I need some vids to watch for time killin :P
Thank you for this awesome Video, i really apprechiate the thoughtfullness of your explainations. Great Job :D
+Achim Gölles Thank you! Glad you liked it :)
I use dream machine over trainer(i made one) but I add weight to the dream machine. So far its 3 years.
You can save money and just put your arms on the outside of the rings and you will be resting the forearm on the upper part of the ring
Edit: you actually did it at a half second clip. What's the point of buying that other thing if you can do that? That's all I needed.
The iron cross trainers are more beneficial because you can adjust the difficulty, I found doing looped rings very easy very quickly (hence why I included it in the beginner exercises section of the video). Everyone is different but I needed more challenging and more progressive methods to get anywhere near this skill
Awesome tutorial man! When i started learning cross, I tried to do it with no false grip - I got to about 60 deg, but then hurt my elbows. Now I'm starting from the beginning and taking it slow and trying to adapt to holding the position with a false grip...i find it really hard! Have you had to specifically train to hold the position in a false grip like I am having to do?
+ricious I used to find it hurt my elbows more in the false grip but now I find it much easier; if you train it with the false grip then your body will adapt over time! :)
can you explain the shoulderblade position? Are they squeezed together? or apart? are shoulders are shruged to the ears or pressed down?
I would say shoulders neutral, neither retracted or protracted, and depressed as much as possible!
I see that your scapula is elevated when you hold the iron cross. Are you sure it's correct positioning? I've heard that it can either be protracted or retracted but never heard of it being elevated instead of depressed.
yep i think the perfect scapula position would definitely be slightly depressed mine are slightly elevated as a result of me not being strong enough to do it perfectly yet, it's definitely still a work in progress!
Learn Gymnastics Online your progress is certainly impressive. I wonder if there is any type of particular exercise to target that weakness since I'm stuck there myself. Unfortunately, since very few people attempt to do this, and even fewer succeed, there's not much info out there.
5:00 Is it 30% on each pulley or 30% total?
In that particular clip the total load was about 30%, it was about 13kg each side, so very low load. It's good to work high reps through a low load as a beginner to strengthen the tendons nicely and to ensure that your form is good, then work greater load exercises through a lower rep range as you get stronger :)
Learn Gymnastics Online Ok, thank you!!!
Hello
Should your shoulder be internally rotated?
Yes slightly; such that the biceps are facing downwards :)
def0 sub