Rh2015 Posted March 6, 2015 Share Posted March 6, 2015 I am a 32year old male. I have been training for the iron cross for the last 8 months. I feel like I am making progress, but I am wondering if anybody has any advise or exercises that may help me achieve my goal of the iron cross. I am very strong for my 150 pound stature. Open for any suggestions! Link to comment Share on other sites More sharing options...
Jesus Rojas Posted March 6, 2015 Share Posted March 6, 2015 First suggestion is to make sure you have the prerequisites under your belt. https://www.gymnasticbodies.com/forum/topic/8084-preparing-the-elbows-and-biceps-for-iron-cross-training/ 2 Link to comment Share on other sites More sharing options...
Léo Aïtoulha Posted March 6, 2015 Share Posted March 6, 2015 It is also very important to be aware of the necessary prerequisites before XR support work.- Mastering the seven fundamental GST exercises (Front Lever, Straddle Planche, Side Lever, Manna, Single Leg Squat, Hollow Back Press, Rope Climbing)- Having the required mobility paired with these exercises- Having a solid freestanding handstand 3 Link to comment Share on other sites More sharing options...
Alexander Egebak Posted March 6, 2015 Share Posted March 6, 2015 Although I agree that it is good to have mastered F4 before doing rings support I do not believe that to be the only way. Having a solid ropeclimb is however a very good idea, and in terms of iron cross a straddle planche, rings handstand, front lever and back lever would be good to have. 1 Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted March 6, 2015 Share Posted March 6, 2015 Although I agree that it is good to have mastered F4 before doing rings support I do not believe that to be the only way. Having a solid ropeclimb is however a very good idea, and in terms of iron cross a straddle planche, rings handstand, front lever and back lever would be good to have.good tips above.Do not premature training iron cross, you have only one pair of biceps. 2 Link to comment Share on other sites More sharing options...
Blairbob Posted March 9, 2015 Share Posted March 9, 2015 Without video or any idea of what progression you are attempting we are all shooting in the dark. Which is pretty much a waste of time.Fill in the blanks, man. Link to comment Share on other sites More sharing options...
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