I got an iron cross in the first few months of lockdown. It turned out my GF had a place at her house where you could set up a pull up bar and rings with room to do a cross. I trained a couple of sets every 3 hours or so - progressively harder versions for a few months. I used a ton of big excercise bands at first and slowly reduced until i was using just one. Finally i was strong enough that i could attempt it with none. I held it once and screwed up my elbow. 5 months later I am just starting to build the cross up from basics again on rings at a commercial gym. Looking forward to when my gymnastics gym opens again and i can see my coach. Thanks for the tips!
For reference, the first dips are called shuttle dips in callisthenics. I stopped doing them because I thought they weren't useful but clearly I was totally wrong!
@7:06 that is a common misconception, but the pendulum period is independent of the initial displacement angle. The bigger your pendulum swing the harder it is, it still lasts the same amount of time for 10 repetitions if you do a small swing.
It actually is haha in your explanation you are assuming the small angle approximation for the sin. If you actually solve the pendulum equation with no approximations you will find that you get a constant factor times another thing which does depend on the initial swing angle. This last thing can be ignored for small displacements but when the angles get larger this thing will go up fast.
@@maartenbbakkers1200 T = 2π√(L/g) T is time it takes to swing once L is length of pendulum g is acceleration due to gravity as you can see theres no amplitude in that equation
Actually got my Iron Cross like this, no real direct training, just overall straight arm strenght, ring MUs (specially the slow version to emphasize the transition), Military Press (I feel most comfortable in a highly protracted and uprounded scapula, so training anterior deltoid raw strenght was really useful) and elevated Pyke Push ups on Rings. I like to swing on rings too, but didn't knew it would help haha, also that last exercise, used many times for Planche, but didn't knew it would help my Iron Cross that much.
Why did you stop producing content? It is for sure needed. To the video itself, I can't help to notice those exarcises are for rather beginners. I would appreciate some harder variations. Of course you can add more weight to the second exercise, it's an exeption. Also why do you turn off your comment sections? Your video about impossible dip was entartaining First angle was for sure the best. I think you could collab with Anthon Flomenco. He was a gymnast and he is a ninja warrior now and so are you. Recently he is trying to get an iron cross, so maybe you can work on that with him. Good luck and please come back to yt!
Sorry man, pandemic has slowed me down with video making. Kids at home all the time has had me shift focus but hopefully I can get back to get creative and putting out some good stuff.
@@tylerthepoo RUclips alghorythm has brought you to the further audience, probably because of the bigger interest in calisthenics and iron cross wr. It is very good moment to come back. I really enjoy your content and I'm waiting for your comeback! However I can understand you, take your time. There are far more important things and it's unhealthy to rush.
The formula for the period T of a pendulum is T = 2π Square root of√L/g, where L is the length of the pendulum and g is the acceleration due to gravity. 😀
Hi Tyler. Very informative tuition. I am aged 63 and have been using rings for about the last 2 years. Due to a spinal injury I am unable to squat or deadlift, hence picking up rings. I am pleased with my progress to date. However, I will try your exercises to see if I can advance my strength. Kind regards.
Small correction, as long as you don't change the length of the rope (rings in the last exercise) no matter where you start you will take the same time for 1 swing. You said that 10 swings will be over quicker when you take 2 steps back.
By changing his distance it increase his potential energy, thereby increasing his momentum when he converts it. It may seem unintuitive but youd be mistaken. I'd trust him, he's kinda an expert.
No he is right, in a simple armonic oscillator like a pendulum, the frequency of oscillation only depends on the lenght of the string (and the value of g, which on earth is 9.81 m/s^2). This is the reason why they made pendulum clocks, as long as the weight (wich can vary) is attached to the same lenght of string every clock will have the same periodic oscilations
This is a very very good training it shows you a logical prudent way to do an iron cross he's absolutely right a lot of pectorals are involved and I said it once and I'll say it again shoulder shoulder shoulder work those shoulders and before you do an iron cross you need to learn how to stabilize your rings you control the rings don't allow the rings to control you that's why there called still rings for a reason this young man put on a very good video I highly recommend you watch and learn from this young man do a little at a time the most important be patient y'all have a great evening and don't give up
You seem very personable . You have great charisma and I can tell you're experienced and a very smart guy. I'm pretty overweight about 50 lbs I bought fitness FAQS ring program . Legs too.cant do all the excercises cause I have torn labrum in shoulder and bicep tendonitis but I'm following his mobility before working out . And doing some accessory movements for my injuries and once I can do his program completely I plan on starting his planche program and then the front and back lever.. Iron cross and victorian cross are some of my lifetime goals . I just started this stuff and I'm 25 . Autistic also but I plan on using people like you and fitness FAQS advice (he's a physical therapist also ) and I hope to accomplish my goals one day .perhaps you could. Collab with him one day . Anyways you're gonna blow up just you wait I support you and love your content already . This the first video I watched .I know this is gonna change your life and I'm happy for you !
When compared to other tutorials, it is crystal clear that what is said here, comes from a worldclass top performer! Fantastic tutorial, thank you and God bless! Hope to see your channel a gorillion subs soon!
This video is awesome!! Thanks for that!! Although, could you give us some tips about proper form and technique, because there are so many videos out there, but they do not really explain it.
@tyler ymauchi can't wait to try these. I am preping for iron cross with elastic bands pull downs (min 4000 pull downs with 3 kg force) and with helcometer (up to 83 percent perfect form 18 secs and once I managed to hold at 97 percent with very ugly form). will do these exercised to see how it goes :)
IDK what camera you're using for parts you're speaking to the camera, but it's wild. Amazing tutorial I'm 37 with super long arms but this has me interested in pursuing this incredible still again
Hi, Can you please make a video on the right iron cross position (rings rotation, shoulder rotation, ellbow pointing down/ forwards bodypostion (hollow?) Shoulder position (a bit front or back the rings, involved muscles (working more with latissimus or pectoralis?...)
You can do iron cross in multiple different ways, you can do it using mostly the pectorals or mostly using the back muscles depends on how you want to learn it
nini uen using your pectoral will make it easier to learn the Maltese and azarian however using your lats will make it easier to do Pineda, one isn’t particularly more efficient than the other it’s just based on what muscles are naturally more strong for you
nvm i figured it out ,the more rings are infront of you the more it's more pecs dominated ,if they are slightly behind it became more lats dominated , just don't let them goo to far or you will tear tendon or something
Start swimming as well... As a former competitive swimmer I can tell you that we/I could easily do the Iron Cross. Swmming makes you stronger😊 If at the gym.. LOTS of fly/chest exercises.. 😊 Combine swimming with the gym (chest exercises) And you are there.. Takes at least 10 years or so to reach that level though 😂
@@prmediagroupdk id love to see that, not that I don’t believe you but rings strength is pretty different I’d imagine. But swimming is no doubt a great chest exercise 💪🏼
When you swing, isn't it a pendulum and it depends on the length of the strap for a complete cycle? Stepping further back just means you travel further and faster but still takes the same time to complete 1 swing.
I have an +10cm ape index First time I accomplished it I told my friends who didn't believe me. I went to film a video... And I felt a huge pop in my elbow area... Followed by intense pain. That was 3 years ago, and till today I've never attempted an iron cross or any easier training that got me there.
the last exercise you did you said the swing takes shorter when you make a bigger swing, this is incorrect. No matter how large your swing is it takes the same time to preform 1 swing. The length of the attachment of the rings does matter for the swing time. if the ropes are longer the swing time is longer.
A question. When the arm is in full extension, do you keep the tension of the biceps so the extension is more on the muscles or you kinda let it completely hang on the joint itself?
ido perlmutter great question, the reason why you want rings turned out on the support hold is that it forces more control and stability on the shoulders along with an upright and straight body position. Also if you turn your rings inward you can use the straps for support and your elbows are mostly likely bent. By turning the rings out you also incorporate more straight arm (elbow strength) which you NEED for an iron cross. This exercise does not help at all with building a false grip, but it’s not suppose to. You can use the weighted exercise to do that.
Loading the muscle eccentrically has been shown through research as one of the best exercises to strengthen tendon. Now for the point of this video getting proper form and strength (straight arm) is really the base of this. Ligaments are non contractile connectors, they can be strengthened but more through soft tissue massage (if damaged) and stretching (an appropriate amount)
Hey I just wanted to say that I loved the video. But I also do not have any parallel bars. Or any way to access them at the moment. Is there some variation of the first exercise that can be done on the rings? Thank you again!
@@tylerthepoo i also sent u some questions on instagram a few days back from an account called something like fattofittofattofit id be glad if u take the time to answer!
No definitely not, won’t help. If it’s easy just add a little more weight. Make sure you have a nice rounded chest when performing, by lifting the legs it will throw off the balance of focusing on the chest and arms
Not sure if I ever stated that these exercises will make it significantly quicker, the iron cross will always take closer to years of training in order to perform one correctly. There is no short cut to an elite calisthenics move, but these exercises should help supplement iron cross training well.
russian dips, straight arm chest flys, ring support holds
I got an iron cross in the first few months of lockdown. It turned out my GF had a place at her house where you could set up a pull up bar and rings with room to do a cross. I trained a couple of sets every 3 hours or so - progressively harder versions for a few months. I used a ton of big excercise bands at first and slowly reduced until i was using just one.
Finally i was strong enough that i could attempt it with none.
I held it once and screwed up my elbow. 5 months later I am just starting to build the cross up from basics again on rings at a commercial gym. Looking forward to when my gymnastics gym opens again and i can see my coach.
Thanks for the tips!
Sounds like greasing the groove
That iron cross was insane, why is there only 256 subs?!
Thanks Bob, I started my channel a few months ago, hoping to put out more quality content
I think it's the DIRECT staring into the camera haha. Kind of like a basic no no!!
Don't ask me why
This channel is only for superhumans!
@@SilentRio Not a no-no. Works very well.
For reference, the first dips are called shuttle dips in callisthenics. I stopped doing them because I thought they weren't useful but clearly I was totally wrong!
You’ve saved my shoulders and elbows. So grateful I found this
@7:06 that is a common misconception, but the pendulum period is independent of the initial displacement angle. The bigger your pendulum swing the harder it is, it still lasts the same amount of time for 10 repetitions if you do a small swing.
It actually is haha in your explanation you are assuming the small angle approximation for the sin. If you actually solve the pendulum equation with no approximations you will find that you get a constant factor times another thing which does depend on the initial swing angle. This last thing can be ignored for small displacements but when the angles get larger this thing will go up fast.
@@maartenbbakkers1200 the only things that affect the period of a pendulum is mass and the force of gravity
@@maartenbbakkers1200 T = 2π√(L/g)
T is time it takes to swing once
L is length of pendulum
g is acceleration due to gravity
as you can see theres no amplitude in that equation
@@kubashadow8699this is only valid for small angles as it assumes sin(x)=x, that comes from a taylor expansion
Actually got my Iron Cross like this, no real direct training, just overall straight arm strenght, ring MUs (specially the slow version to emphasize the transition), Military Press (I feel most comfortable in a highly protracted and uprounded scapula, so training anterior deltoid raw strenght was really useful) and elevated Pyke Push ups on Rings. I like to swing on rings too, but didn't knew it would help haha, also that last exercise, used many times for Planche, but didn't knew it would help my Iron Cross that much.
Nice one Tyler, excited for more content :)
Why did you stop producing content? It is for sure needed. To the video itself, I can't help to notice those exarcises are for rather beginners. I would appreciate some harder variations. Of course you can add more weight to the second exercise, it's an exeption. Also why do you turn off your comment sections? Your video about impossible dip was entartaining First angle was for sure the best. I think you could collab with Anthon Flomenco. He was a gymnast and he is a ninja warrior now and so are you. Recently he is trying to get an iron cross, so maybe you can work on that with him. Good luck and please come back to yt!
Sorry man, pandemic has slowed me down with video making. Kids at home all the time has had me shift focus but hopefully I can get back to get creative and putting out some good stuff.
@@tylerthepoo RUclips alghorythm has brought you to the further audience, probably because of the bigger interest in calisthenics and iron cross wr. It is very good moment to come back. I really enjoy your content and I'm waiting for your comeback! However I can understand you, take your time. There are far more important things and it's unhealthy to rush.
@@tylerthepoo we will be waiting 👍
The formula for the period T of a pendulum is T = 2π Square root of√L/g, where L is the length of the pendulum and g is the acceleration due to gravity. 😀
Hi Tyler. Very informative tuition. I am aged 63 and have been using rings for about the last 2 years. Due to a spinal injury I am unable to squat or deadlift, hence picking up rings. I am pleased with my progress to date. However, I will try your exercises to see if I can advance my strength. Kind regards.
Very thankful I got this channel, big Luo from Kenya
Small correction, as long as you don't change the length of the rope (rings in the last exercise) no matter where you start you will take the same time for 1 swing. You said that 10 swings will be over quicker when you take 2 steps back.
By changing his distance it increase his potential energy, thereby increasing his momentum when he converts it. It may seem unintuitive but youd be mistaken. I'd trust him, he's kinda an expert.
No he is right, in a simple armonic oscillator like a pendulum, the frequency of oscillation only depends on the lenght of the string (and the value of g, which on earth is 9.81 m/s^2). This is the reason why they made pendulum clocks, as long as the weight (wich can vary) is attached to the same lenght of string every clock will have the same periodic oscilations
This is a very very good training it shows you a logical prudent way to do an iron cross he's absolutely right a lot of pectorals are involved and I said it once and I'll say it again shoulder shoulder shoulder work those shoulders and before you do an iron cross you need to learn how to stabilize your rings you control the rings don't allow the rings to control you that's why there called still rings for a reason this young man put on a very good video I highly recommend you watch and learn from this young man do a little at a time the most important be patient y'all have a great evening and don't give up
You seem very personable . You have great charisma and I can tell you're experienced and a very smart guy. I'm pretty overweight about 50 lbs I bought fitness FAQS ring program . Legs too.cant do all the excercises cause I have torn labrum in shoulder and bicep tendonitis but I'm following his mobility before working out . And doing some accessory movements for my injuries and once I can do his program completely I plan on starting his planche program and then the front and back lever.. Iron cross and victorian cross are some of my lifetime goals . I just started this stuff and I'm 25 . Autistic also but I plan on using people like you and fitness FAQS advice (he's a physical therapist also ) and I hope to accomplish my goals one day .perhaps you could. Collab with him one day . Anyways you're gonna blow up just you wait I support you and love your content already . This the first video I watched .I know this is gonna change your life and I'm happy for you !
When compared to other tutorials, it is crystal clear that what is said here, comes from a worldclass top performer!
Fantastic tutorial, thank you and God bless!
Hope to see your channel a gorillion subs soon!
I hope you can get back to content creation, your videos were so good and simple, straight up to the point. Hope you are doing good brother
that clip was nuts. thanks for the video.
4:20 it’s Russian dips
Nope
No bro
@@benjaminhernandez3833 gimme a name then
@@olekenz1152 Double dips
@@Francesco_Di_Pereira since when ?
Thank god i found this video. I wanted to train my iron cross for gymnastics but didn't know any workouts to do
Nice bro thanks
Thank you!
No joke i train ironcross almost daily but always have some pain in the two elbow thanks for your video 💪
U look like u get it
Thanks for the video, bro!
Thanks so much for sharing these tips! Would love to see more tutorial content
This video is awesome!! Thanks for that!! Although, could you give us some tips about proper form and technique, because there are so many videos out there, but they do not really explain it.
László Ludmány that’s a really good idea. I’ll work on brainstorming some ideas to put together in order to make a worthy video
@tyler ymauchi can't wait to try these. I am preping for iron cross with elastic bands pull downs (min 4000 pull downs with 3 kg force) and with helcometer (up to 83 percent perfect form 18 secs and once I managed to hold at 97 percent with very ugly form). will do these exercised to see how it goes :)
IDK what camera you're using for parts you're speaking to the camera, but it's wild. Amazing tutorial I'm 37 with super long arms but this has me interested in pursuing this incredible still again
The legend!! Thank you!! ❤
Awesome video, thank you for your knowledge and experience.💪🏾
Hi,
Can you please make a video on the right iron cross position (rings rotation, shoulder rotation, ellbow pointing down/ forwards bodypostion (hollow?) Shoulder position (a bit front or back the rings, involved muscles (working more with latissimus or pectoralis?...)
You can do iron cross in multiple different ways, you can do it using mostly the pectorals or mostly using the back muscles depends on how you want to learn it
@@ianmckenna6146 but what is most efficient
nini uen using your pectoral will make it easier to learn the Maltese and azarian however using your lats will make it easier to do Pineda, one isn’t particularly more efficient than the other it’s just based on what muscles are naturally more strong for you
@@ianmckenna6146 how to do it using pectorals? by adjusting shoulder position, scapula, grip or what ?
nvm i figured it out ,the more rings are infront of you the more it's more pecs dominated ,if they are slightly behind it became more lats dominated , just don't let them goo to far or you will tear tendon or something
Start swimming as well...
As a former competitive swimmer I can tell you that we/I could easily do the Iron Cross.
Swmming makes you stronger😊
If at the gym.. LOTS of fly/chest exercises..
😊
Combine swimming with the gym (chest exercises) And you are there..
Takes at least 10 years or so to reach that level though 😂
@@prmediagroupdk id love to see that, not that I don’t believe you but rings strength is pretty different I’d imagine. But swimming is no doubt a great chest exercise 💪🏼
Great video
wow your iron cross footage really bought me hahahah
Great tips. I love seeing any safety tips for the long game! Is there a way to practice with resistance bands?
Finally I have found you again
Very helpful! Wonderful :)
When you swing, isn't it a pendulum and it depends on the length of the strap for a complete cycle? Stepping further back just means you travel further and faster but still takes the same time to complete 1 swing.
This video hyped me up! Got one when I was 11 then stopped doing strenght elements and now I'm getting back to it so thanks a lot!
Thanks Tyler, vid is helpful
I have an +10cm ape index
First time I accomplished it I told my friends who didn't believe me.
I went to film a video...
And I felt a huge pop in my elbow area... Followed by intense pain.
That was 3 years ago, and till today I've never attempted an iron cross or any easier training that got me there.
Hello, can you make another video about the scapula position during the iron cross?
Ty🙌🙌
the last exercise you did you said the swing takes shorter when you make a bigger swing, this is incorrect. No matter how large your swing is it takes the same time to preform 1 swing. The length of the attachment of the rings does matter for the swing time. if the ropes are longer the swing time is longer.
Watching this video bc I saw you on an ANW rerun. Not trying to do an Iron Cross though. I'm old and too tall.
A question.
When the arm is in full extension, do you keep the tension of the biceps so the extension is more on the muscles or you kinda let it completely hang on the joint itself?
thanks man great tips
Aye man I appreciate it you are a beast 🔥
Awesome
And how long usually it will take to learn iron cross?
Hi man! Your stuff is brilliant! Are you a college gymnast?
MT yes I was a college gymnast, competed at the University of Illinois, but that was a while ago: graduated 2008
Tyler Yamauchi dang lmao u look like ur still in college but ur delivery is def from someone more mature
Just found r channel, subbd
why are we turning our shoulders and palms out during the swinging if we are going to rotate them in when performing the cross?
ido perlmutter great question, the reason why you want rings turned out on the support hold is that it forces more control and stability on the shoulders along with an upright and straight body position. Also if you turn your rings inward you can use the straps for support and your elbows are mostly likely bent. By turning the rings out you also incorporate more straight arm (elbow strength) which you NEED for an iron cross. This exercise does not help at all with building a false grip, but it’s not suppose to. You can use the weighted exercise to do that.
@@tylerthepoo thank u so much
I don't know if he normally acts like this but man he is funny
Hey man great video! Curious why that dip in particular? Can't that area be hit with a more standard dip? Cheers
vexe the pull from the upper arm support to the second half of the dip hits that portion of the chest a lot
How to strength the tendons and ligaments?
Workout and rest
Loading the muscle eccentrically has been shown through research as one of the best exercises to strengthen tendon. Now for the point of this video getting proper form and strength (straight arm) is really the base of this. Ligaments are non contractile connectors, they can be strengthened but more through soft tissue massage (if damaged) and stretching (an appropriate amount)
I'm gonna try, I'm not 20 anymore but I'm gonna give fitness a go.
Hey I just wanted to say that I loved the video. But I also do not have any parallel bars. Or any way to access them at the moment. Is there some variation of the first exercise that can be done on the rings? Thank you again!
yeah,muscle up translation
@@gdyo3367 Oh okay. Sweet. Thank you
Sick video!
I can do 20 dips easily. Is that okay ?
I don't have access to a bar long enough to practice double dip on 😅.
that exercise is called the russian dip
will the other vid u mentioned u will make come out?
ido perlmutter Yes I do plan on it, but was working on other videos in the meantime too. Thanks for the interest!
@@tylerthepoo i also sent u some questions on instagram a few days back from an account called something like fattofittofattofit id be glad if u take the time to answer!
🔥🔥🔥
Super💪
this guy sounds like matt garstka, the drum god
Ah the world record holder!
Thought it was russian dip or tiger dip, don't remember
Why am i watching this when i can't even muscle up
Should I lift my legs in second exercise?
No definitely not, won’t help. If it’s easy just add a little more weight. Make sure you have a nice rounded chest when performing, by lifting the legs it will throw off the balance of focusing on the chest and arms
@@tylerthepoo thx
How tall are you? I'm pretty short
white white I’m 5 ft 1 inch
@@tylerthepoo same here
How to get an iron cross?
Destroy at least five t34
Those are called Russian Dips! Great video, mate. Hoping to get my iron cross soon.
Tyler Hollon thanks! Yea I realized that after I posted the video that it’s a well known thing 🙄. Good luck on your iron cross!
From what I know it’s called Russian dips
Im my gym we call double dips russian dips
That dip is called a Russian dip.
Holy conceded Batman. I’m the best at iron cross Batman. Lol. Why ??
What the actual f*** are you made of? o.O
Alexander Rain 😆 great comment
Its not quicker its equal
Not sure if I ever stated that these exercises will make it significantly quicker, the iron cross will always take closer to years of training in order to perform one correctly. There is no short cut to an elite calisthenics move, but these exercises should help supplement iron cross training well.
Tyler Yamauchi pretty sure the guy’s just pointing out the swing duration in the last excercise
U r so cute man❣️❤️