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Exercises Movements, technique & proper execution

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Old 12-18-2005, 08:55 PM   #1
Jan Szyndler
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Just asking, but, does anyone out there happen to have a pic of an iron cross with the aid of jumpstretch bands? Thought I saw one somewhere.:talker:
Jan
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Old 12-19-2005, 01:47 AM   #2
Lynne Pitts
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Here's a link to Tyler Hass's article on using bands for ring training, including a shot of an iron cross.
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Old 12-19-2005, 02:00 AM   #3
Steven Low
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If you want to work an iron cross, don't use any therabands/bands/stretchy stuff/etc! They're not very helpful in developing the strength required. :happy:
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Old 12-19-2005, 05:47 AM   #4
Julian Aldag
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What should you use instead of stretch-bands?
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Old 12-19-2005, 12:40 PM   #5
David Werner
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The archive from april 5, 2004 showed

http://www.crossfit.com/discus/messages/22/17198.jpg
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Old 12-19-2005, 04:59 PM   #6
Steven Low
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Definitely cross pullouts:

http://www.wam.umd.edu/~slow/elt/crosspullouts.jpg

Here's my log on what I've been doing towards working towards the iron cross. I detail mainly about why stretch bands are pretty crappy somewhere on page 3 if you want the short version. The log:

http://www.powerathletesmag.com/wfor...opic.php?t=453

Hope that helps! :happy:
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Old 12-19-2005, 05:40 PM   #7
Roger Harrell
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Steven,

Do not exclude therabands from your training from this one experience. When used properly therabands allow for excellend progression to many strength skills. They should be a part of your training. If I had to pick a single drill to get crosses, I'd go with block assisted cross pull outs, but a combination of different drills including theraband assisted crosses will be more effective than any one.
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Old 12-19-2005, 06:11 PM   #8
Steven Low
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Yeah, I use therabands for other things besides the cross, but I definitely don't like them much for actually progressing towards the cross. I feel like as they stretch out they give an increasing amount of resistance that is counteractive to actually attaining the cross because it should get progressively harder the closer to the cross you are as opposed to getting more help. Right now I'm also doing rings flys as well as maltese/planche stuff with weights that also hit the chest pretty hard and am making pretty good progress. Hmm, maybe I'll try throwing therabands or bands of some sort back in sometime -- but is there any other exercise besides putting them around you feet that you can use them for?
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Old 12-20-2005, 09:26 AM   #9
Roger Harrell
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You need to scale the therabands so they are basically totally loose at the top. You also need to be very concientious about reducing the assist week by week. It's easy to get into a mode of keeping the bands at the same tension every time you do it.

Standing on them or sitting on them (L-cross) are really the only ways I'm familiar with to work crosses with them. Well, there's the beginning stages of using the bands themselves to work flys.
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Old 12-20-2005, 03:15 PM   #10
Jan Szyndler
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Will working with the bands yeild the best results, or will block assisted cross pull outs prove more useful?
Either way, I am not extremely familiar with the implementation.
Any advice would be helpful and appreciated!!!:happy:
Jan

(Message edited by worker on December 20, 2005)
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