Gymnastics strength progression video 2 - Iron cross

[Erdoan60]

Sets/reps? How often to train?

[SenorBangkok69]

So do I need a spotter for stage 9?

[smearsmell]

@SenorBangkok69 yes, no spotter could result in damaged glutes

[8254988]

What about, hanging up side down with dumbbells?

[Kanashto]

OMFG stage 9 had me laughing out LOUD

[NguyenHungQ]

I LOVE STAGE 9

[72dreaton]

when you go down all the way on step 2, is it almost like false grip??

[smearsmell]

@72dreaton yes, a little false grip should help so you don't damage your wrists. Also, should help with applying better pressure/leverage.

[talder123]

lol at the end

[rollybody]

Thank you for the video, I really appreciate it!!

Is this also a good exercise to get bigger arms or is the back lever better?



[1kaesekuchen1]

Heyhey great tutorial, but whats about static holds? and how often u recomment training seasons in a week? would be 3times in week ok?

regards from germany :) and sorry4my english :S

[Workhard1994]

Hey. How easy is it to get hold of these sort of rings? where can i usually buy them? and if i dont have anything good to hang them in, would a tree be okay? In advance, thank you. And thanks for the incredible video

[smearsmell]

@Workhard1994 Most gymnastics equipment can be purchased online or through a catalog. If you want to save money I would say buy a pair of rings by themselves and make your own straps for them. A real set can end up being very costly. As far as placement I have seen many people hang them from metal beams on the ceiling of their basement if they have one. Otherwise you could be limited to hanging them outside like you said or putting eye bolts in your ceiling and running the straps through those.

[MadFlenser]

Must elbows point upwards in the cross? I've seen vids of van gelder, where the elbows face backwards if you know what i mean

[smearsmell]

@MadFlenser I would say that is based more on preference and how you develop your muscles to achieve the position. My friend rolls his shoulders forward as he does this I'm assuming it turns his arms so that his elbows point upward. However, at 2:46 his elbows look to be pointing backwards like Van gelder.

[MadFlenser]

@smearsmell thanks for the answer.^^ I'm at stage 5 now, however arms don't feel completely straight. a friend of mine said it's maybe only 5° angle that I'm missing, but it feels like oh so much more :D

[dicidoff]

Awesome!!

Thanks for this clear and concise video, it shows us the proper technique and the progressions to follow. Very inspiring. Nice cross!!!

[smearsmell]

@dicidoff No problem, I'm glad you enjoyed it. I should have a planche progression video coming sometime in the winter or fall.

[TheRetardOnTheLoose]

Thanks for the video, I really appreciate it. What does hollowing mean?

[smearsmell]

@TheRetardOnTheLoose Hollowing refers to the shape of the body. If you have ever done hollow rocks for ab strength you may understand. Essentially it means focusing on a straight body position by tightening your core, bringing your stomach in and slightly sticking your butt out.

[MrArbitrager]

LOL stage 9 would be azarian...or that ball bounce thing

[ooden]

Hey! Currently I can do 4 to 5 of the stage 5 exercise. Is three sets of 3-5 reps good or should there be more or less than that. Thanks again for this video! It helped a lot! God bless

[marcolawl]

i got in injurie too how long it takes until its recovered?

[smearsmell]

@marcolawl I'm no doctor by any means, but what type of injury and how severe? Is it within a certain muscle group?

[marcolawl]

@smearsmell

i think its a kind of muscle inflamation in my right chest and shoulder..

i feel it all time while im training and it is very agletic :S

by the way great tutorial :)

[skirts365]

I was in awe of 2 young men at Hurst LD Bell High in early 1970's one on gymnastic team Jerry Adrian other 1 Mike Smith not on team both could hold fine form cross for what seemed like minutes (at the time). I achieved the move with no ring training--bench press only (that's right!) 10 extra lbs for 11 seconds Jim Payne is said to have done 60lbs at 148 he was an arm wrestler. Ring work with extra weight is super upper body strength test and can be done with minimum agility skills.

[smearsmell]

@skirts365 Awesome! Thanks for sharing that history with us. It's good to know alternate methods, especially more traditional like the ones you mentioned.

[smearsmell]

@Doncians thanks!

[speedyman290]

thanks man for sharing this with all !!

i unjuried two week ago trying an iron cross pull up , when i will healed i will floow this progression

[smearsmell]

@speedyman290 No problem, hope you have a quick and healthy recovery man.

[speedyman290]

@smearsmell thanks !!!

[TheAgileDorian]

Cool! very skilled, all straight, perfect positioning, slow progression! and the stage 9 is obviously essential for a perfect rings routine dismount!!

[smearsmell]

@TheAgileDorian Haha, I'm glad you liked it.

[tommarjuki]

9? hahaha

[smearsmell]

@tommarjuki : )