irongymnast Posted August 27, 2009 Share Posted August 27, 2009 I can't train on the rings when I'm not in the gym, because I don't have the space to mount the XR rings at home.So I figured I might use weights.I got 2 weights of 10lbs each.Can I hold them in the iron cross posture in order to train for the iron cross?Can you suggest other exercises with these weights that would be beneficial to my iron cross development? Link to comment Share on other sites More sharing options...
Richard Duelley Posted August 27, 2009 Share Posted August 27, 2009 If you want to train the cross with weights you need to hang upside down. 8) Link to comment Share on other sites More sharing options...
Sternford Posted August 27, 2009 Share Posted August 27, 2009 How heavy will the weights you're using (compared to your bodyweight) have to be before you are strong enough to do the cross? Link to comment Share on other sites More sharing options...
NickD Posted August 27, 2009 Share Posted August 27, 2009 How heavy will the weights you're using (compared to your bodyweight) have to be before you are strong enough to do the cross?I would assume half your body weight in each hand hanging upside down in cross position. Simple enough, dont you think? Link to comment Share on other sites More sharing options...
Sternford Posted August 27, 2009 Share Posted August 27, 2009 I would assume half your body weight in each hand hanging upside down in cross position. Simple enough, dont you think?That's what I thought, just checkin' Link to comment Share on other sites More sharing options...
braindx Posted August 27, 2009 Share Posted August 27, 2009 How heavy will the weights you're using (compared to your bodyweight) have to be before you are strong enough to do the cross?Probably about 80-90% bodyweight... 40-45% each arm.Rings will exhibit some inward tension which reduces load on the lats/chest (MUCH more if your rings are short strap and not regulation length).Also, arms don't count towards holding the move... (well, they do with weights, but they don't when you're doing the move).Don't train it too much with weights otherwise you will find that you lose the neuromuscular efficiecy for holding support position and movement on rings.... aka you will start shaking a lot and not be able to apply full power. This is why I am a fan of doing everything possible in your training on rings if you can. Link to comment Share on other sites More sharing options...
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