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Exercises Movements, technique & proper execution

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Old 01-12-2006, 04:19 AM   #1
Ricky Dawson
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Location: London  London
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hello everybody,

i wish to start working towards the iron cross, but i am not able to use my rings in such a manner due to limited space at the moment....and i am unable to hang upside down with weights (ie coach somers routine)

At my works gym we have various cable pull-down type equipment.....

my question is, would it be of benefit to use the cable pull down in such a way as to mimic the cross, ie have both arms out at 90 degrees from my body and with straight arms pull them into my side. As far as i can tell this is similar to the cross dip (i believe thats what it is called) and will work the same muscles in a similar fashion...

any thoughts? thanks in advance......

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Old 01-12-2006, 05:12 AM   #2
Karl Steadman
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Hello pal, good to see you here.

I have a gymnast pal at work who does exactly what you describe on the cables to help with his Iron Cross mission! Plus these are what helped with his and my mission of multiple muscle-ups...

No doubt others will chime in with some other ideas to help, good luck.
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Old 01-12-2006, 05:31 AM   #3
Ricky Dawson
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Location: London  London
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Hey Karl!!

I was also thinking of using the cable pulldown machine to help me in the transission phase, i was thinking....

With my elbow into my side with my forearm at 90 degrees and then rotating it round to my front this seems very similar type of movement and should use the same/similar muscles...

I hope Coach Sommer or Roger as well as others could help with this subject....

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Old 01-12-2006, 08:39 AM   #4
Dennis Yiatras
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Ricky, I tried this movement at the gym but only 1 time. So I cant tell you if it works over time. I have been practicing the cross w/feet on my 24" box and that will work well over time. You need to hang those rings..
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Old 01-12-2006, 09:53 AM   #5
Roger Harrell
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I've used the cable pull machines for cross, inverted cross and maltese work. Squat down to make the cables as vertical as possible. Aim so that your sets are in the 5-7 range. Really thing about pushing your shoulders down as you lower into the cross position. I typically also recommend the shoulders rolled forward position as it will help more in progressing towards a stronger cross pull out, maltese and help with press handstand.
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