Iron Cross critique

[Daniel Krull]

I just really need to know what am I doing wrong and what is the proper way to do an Iron Cross... thanks.

http://www.facebook.com/video/video....5835911&ref=nf (WFS)

[Jake Oleander]

You definitely want to lock your elbows 180 degrees, do not allow any bend. Secondly,you are not strong enough for the iron cross yet, consider some form of assistance (spotter, bands, pulley system, etc) so you can do full cross presses for reps.

[Daniel Krull]

Thanks. I was considering hanging the rings from a gravitron

[Shane Skowron]

This is what you need:

http://www.tmuscle.com/free_online_a...11F94062.hydra

(not really wfs since it's T-nation)

[Renee Lee]

Tucker just had a video about iron cross progressions in the journal within the last few weeks

[Steven Low]

I wrote this for PMenu journal in Nov '07

wfs
http://www.performancemenu.com/artic...ty&shortyID=32

You need to:
1. turn the rings out
2. keep the elbows straight
3. Read the technique I wrote in the link above

I'm kind of torn.. your strength level seems like it may not be at the point which you should be working these. If you don't have a full back lever and front lever I would STRONGLY suggest learning those first.

BTW, muscle up WAS an A move. Now it's a basic move and you get no credit for it.


I personally did not like Tuck's video. He had people trying to do the cross who are not prepared for it. Only maybe the first guy and the last guy in the video had enough strength to start training it. Rest the of the people should not even be attempting it because of the injury potential without requisite strength and joint conditioning.

[Blair Robert Lowe]

It might be helpful to start off the cross with straight arms.

It all depends if you want to obtain the skill or just want to screw around.

Box spotted or band crosses would be better.

Go slow on this skill and build up over time. Your joints will thankyou.

[Tom Nguyen]

Originally Posted by Steven Low

I personally did not like Tuck's video. He had people trying to do the cross who are not prepared for it. Only maybe the first guy and the last guy in the video had enough strength to start training it. Rest the of the people should not even be attempting it because of the injury potential without requisite strength and joint conditioning.

Was curious what you thought about Tucker's method for scaling down the cross - mainly, putting your arms through the straps and gripping the bottom of the rings from above and outside rather than from below (sorry, poor explaination. A picture would have been so much easier. =)

It seems to do a great job of improving the leverage but the strap tears up my arm at the elbow. Is this basically what Tyler's Elite strangth Trainer accomplishes? http://ringtraining.com/store/elitestrengthtrainer.html wfs

[Blair Robert Lowe]

Yep, pretty much, Tom. Except you can adjust load far better.

I asked Steve about Tuck's method and he can do it fine. Then again he can cross. I can work it this way,but eventually they will bend. Steve's the only person I know of who can do it this way without the elbow bend. Well, Rog Harrell and some of his peeps probably can, too.

I use Tuck's method for the lil guys learning their basic support and L as well but insist on locked out arms if they are gonna do it this way.

[Daniel Krull]

Yeah... I was mostly screwing around and wanted a cool pic (which I got) but I want to work on it some time in the future on the gravitron. I looked at the gravitron and it's perfect for it with the handles on the inside.

Originally Posted by Steven Low

If you don't have a full back lever and front lever I would STRONGLY suggest learning those first.

Before you even said this, I was wanting to get the back lever and then the front lever after that. Like always, I will follow your advice.

Thanks!