Guest Nino Harnesy Posted August 15, 2013 Share Posted August 15, 2013 Hi all, I think I might need some help/advice/feeback.My ego got over-excited when getting alot of rapid strength results when training for the IC. I found out that to prepare for this exercise I could start on a cable cross machine, one arm at a time and with a rope to "simulate" the ring grip. My thinking was that if I keep locked out elbows, and increase the load slowly and steadily, I might have a chance to test my strength on a set of rings, and if it will not work, I'll just scale it by putting my legs up on an object. My body weight is 85kg and I thought that if I can lock out an elbow with a load of 50kg, then both my shoulders/elbows can carry 100kg, which MIGHT make me succeed on a set of rings. So I trained this exercise 3 times a week, starting out at 5kg load - then increasing the load with a maximum of 2,5kg per workout. So after about 7 weeks, which was monday, this week, i injured my forearm - golfer's elbow.. Every workout I've done so far I've warmed up well, especially during my "heavier", most recent training days. Some workouts took 2-3 hours just to prepare for my new "personal best".I do not know where to start, I have so many questions and nobody around me to ask for feedback. I've experimented alot with how to lock out my shoulder/elbow in this exercise and when I googled for some pictures from the Olympic Games I found that most gymnast have slightly forward rotated shoulder (lockout I guess), arm pit pointing forward or slightly upward, and hand/fingers pointing downwards or sometimes hand/fingers pointing (slightly) forward while wrist "rests" on the rings. Is my observation right when it comes to the technique/positioning of the arm (from shoulder to hand)??I find this exercise fun to do because I can measure progress in numbers, and also I do not have access to a set of rings most of the time. Would you encourage me to keep going with this experiment when my injury has healed but taking a few a few steps back and giving it more time to build more "stable" strength??Btw I have good XR support hold, XR L-sit, XR HS, decent BL and FL. Regular planches are not there yet, I'm working on it by having my feet on a wall and lean forward. Link to comment Share on other sites More sharing options...
Guest Nino Harnesy Posted August 16, 2013 Share Posted August 16, 2013 Ping? Link to comment Share on other sites More sharing options...
Coach Sommer Posted August 16, 2013 Share Posted August 16, 2013 You are not yet strong enough to train iron crosses. If you continue, your injuries are going to continue as well. My recommendation is to back up and first master the Foundation series before re-commencing with ring strength. Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
Guest Nino Harnesy Posted August 17, 2013 Share Posted August 17, 2013 All right thanks Coach. I did not realize that just because strength gains come fast that tendons and muscle attachments take longer time to adjust to the strength. I'll be more patient from now on. Link to comment Share on other sites More sharing options...
Connor Davies Posted August 17, 2013 Share Posted August 17, 2013 Take the time to master a rings planche before training iron cross. It will take a few years, but it will pay off massively. Link to comment Share on other sites More sharing options...
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