Are there any Iron cross progressions?

I don't know if there are any progressions to it, but if there are, can any body tell me what they are (a video might be more helpful). Thanks

Daniel

Just do some searching around the forum, this is probably the most commonly asked question Make sure your elbows are ready aswell.. coach has a post about elbow prep somewhere.

Razz said:

Just do some searching around the forum, this is probably the most commonly asked question Make sure your elbows are ready aswell.. coach has a post about elbow prep somewhere.

True!, you should really do a propper warmup.

I have got it here by the way

with the series listed below. During all of these steps pressure should be felt on the biceps. If this pressure is not felt, then continue working that variation until you are strong enough to execute it correctly.

Elbow Preparation Series for Iron Cross Work:

1) XR support hold - Focusing on elbows locked and straight is critical here.

a) It is also quite acceptable to insert both XR support swings and XR swinging supports into this phase. 10 repetitions of large XR swinging supports can be especially challenging, as well as a lot of fun , while struggling to maintain the correct position.

2) XR L-sit.

3) XR 1/2 press - During this element, the athlete will press up as high as possible into a half press HS maintaining completely locked elbows and rings turned out at all times. Do not attempt to press higher than it is possible for you to maintain the correct arm/elbow position. Please note that this is an essential element in this progression.

4) XR HS - There should be a substantial degree of pressure on the biceps during a correctly performed XR HS. If this pressure is not present, in all likelihood either the elbows are bent or the rings are not turned out.

5) XR Planche variations - Some individuals may find that they are physically strong enough to proceed directly from XR HS work to the iron cross training as planche training can be a time consuming proposition. However for those who see it through, achieving a solid planche prior to beginning serious iron cross work will pay substantial dividends in the long term.

6) XR Iron Cross work.

Simultaneously alongside with the above progressions; the athlete may also engage in elbow supported iron cross static holds and iron cross pulls.