Iron Cross Progression Pt.1
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- Опубликовано: 14 май 2011
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In this series, Carl breaks down one of the classic and favorite strength movements - the Iron Cross. Following our POSITION-MOVEMENT-PURPOSE (PMP) framework, this first progression goes over the importance of position and finding and leveraging torque, and recoginizing the keys positions you'll need to hit at the start and finish of the Iron Cross.
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I hope you will appreciate this video brought almost 4 years of my training all into focus in a single twist of my shoulder. I am so happy and excited right now! I cannot thank you enough. This was the last piece, the one thing holding me back. I have the biggest smile on my face right now.
Sincerely, thank you.
Carl, I have seen many tutorials over the past decade and various ways to explain using different learning and teaching techniques. For you, I am impressed by the, “straight to the point” explanation for the entire series; yet, keeping the ground work concrete. Hope there weren’t too many ‘takes’ and wish there were instructors like you when I was a kid. Thumbs up
old school are better than new school... thx man 👍
best esplanation on ring Man !!!Even in my college in BRASIL the teacher don´t go too deep in the subject !!
I'm 39. I haven't pulled off an iron cross since training gymnastics over 20 years ago. It's a goal of mine to get it done by my 40th birthday in June. I still think I got it with your help. Thanks man!
I'm 32 and I wouldn't mind being able to pull off one by the end of the year, but my joints and tendons will have the final word! Good luck!
Aldo Parenti How is your progression going? :)
Wish you all the best!
Christian Schano I've been working mostly on my iso doing front and back levers. My shoulders feel a bit gritty and a bit painful but my tendons feel very good. I can do a full cross for a few seconds so I'm getting there. The goal is to hold it for 40 seconds as a 40 year old and ideally lift out of it instead of dropping out of it. Slow going but making it happen! Thanks for checking in.
good to hear you're putting some effort in!
Keep it up, superhappy for you to already be able to holding it!
I just set my goals for the iron cross today, looking forward to finding out how much it takes for me to acchieve holding it for a few seconds!
Aldo Parenti Did you get the cross afterwards.
Great video! it gave me a really good understanding of how to align my body and how to train. thanks for that!
you explain the movement really well!! Thx!
amazing tutorial....thanks a bunch
Excellent tutorial, thank you !
i realize that this is a very old video but damn its wrong and confusing.
You cannot move elbow pit down and not move humerus head. Its anatomically impossible and clearly visible in the video. You move elbowpit down the whole hand rotates down
i think he wants posterior till of the scap and then internally rotating the arm without losing that scap 'gluing' but it's a terrible way to explain it
any recommendations for another tutorial?
agree...this was not a good explanation
fantastic vid. thank you
nice explanation! Explaining it helps!
Great tutorial!
I hope that one day soon I'll be able to pull off the iron cross
That beginning was sick lol, nice tutorials man.
10/10 thanks bro. I am working towards the iron cross with no gymnastic background at later age of my life. You are talking my languages now-torque. Thanks for your wise words in physical science.
Thank you, John. Glad you found it insightful
Great bro! Continúe the planche progressions!! Please, this is the Best tutorial in RUclips
Thanks much.
@zhangtourong Awesome to hear...thank you very much!
love youre work, it really helped me! Thank you =D
one question tough: what exactly is torque? and what is its function?
best tutorial for Iron cross !!! thank u so much !
Wow this is amazing explanation! Thanks 🍉
You mean creating eccentric-isometric external rotation?
Awesome start LOL
Hey carl does the same concept aply to frontlever aswell?
So you re pulling internaly rotated in the frontlever to have your arms completly locked out?
Im experiencing that im not able to lock out my arms with external rotation
Am i right with this topic?
Internal rotation helps, however keeping your scapula retracted and depressed help more.
George Mack thank you very much
I sense an obsession with torque
05:44 best tip
lmfffffffffffffffffao i cracked up in the beginning when you lowered yourself for the iron cross and then out of no where let go with one arm.
elbows down cross hurts
@TheStronggeek your*
You're = You are
"False grip is dead." Huh.....don't you feel stupid bring false grip up?
why would i want advice from a dude who cant even perform 1 rep lol smh