Coach Sommer Posted December 8, 2010 Share Posted December 8, 2010 In your mind picture a pull-up performed with straight arms and ending in an iron cross position. This element is called a butterfly and is demonstrated beautifully here by Wesley Haagensen of the USA Sr National Team.Notice how the intial wide-arm MU to set his grip is completely effortless for him. When attempting to develop this degree of high level ring strength for yourself, it is important to realize that first things must come first. Following the correct strength progressions, maintaining a high quality of movement and and being meticulous in your joint prehab (as well as vast amounts of patience ) are essential. _Tr_-4yqpvI Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
Patrick Angelo Sardilli Posted December 8, 2010 Share Posted December 8, 2010 holy crap :shock: Link to comment Share on other sites More sharing options...
Joshua Naterman Posted December 8, 2010 Share Posted December 8, 2010 WOW. :shock: :twisted: Link to comment Share on other sites More sharing options...
Erik Sjolin Posted December 8, 2010 Share Posted December 8, 2010 That's pretty insane, but what was the blue stuff on his back for? Link to comment Share on other sites More sharing options...
Alvaro Antolinez Posted December 8, 2010 Share Posted December 8, 2010 Wow that is amazing! The blue tape is used to help the healing of muscle tears or something like that ( is suppossed to improve blood flow to the area). it is used a lot by tennis and soccer players too. Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted December 8, 2010 Share Posted December 8, 2010 insane...but is not the first time i see this movemente...is Balandin the gymnast who performs this movements liked to inverted cross or maltese?http://www.youtube.com/watch?v=-R0kVPfyRp8 Link to comment Share on other sites More sharing options...
Sternford Posted December 8, 2010 Share Posted December 8, 2010 Someday...maybeAll Wesley Haagensen's videos are very cool Link to comment Share on other sites More sharing options...
Razz Posted December 8, 2010 Share Posted December 8, 2010 Alex: yes those 2 moves are named after Balandin Craaaaaaazyyy, maybe in 2012 I'll do it Link to comment Share on other sites More sharing options...
Neal Winkler Posted December 9, 2010 Share Posted December 9, 2010 Looked at the rest of his videos and his inverted cross needs a lot of work. If he can't do it yet then I can't imagine I ever will.Anyone remember that guy who claimed he could do an inverted cross after only like 6 months of GB training? His background was powerlifting. He said stuff like, "This exercise is too easy for me now, I don't see the point of doing it anymore." Dude was a total liar. Link to comment Share on other sites More sharing options...
Wangtang6911 Posted January 19, 2011 Share Posted January 19, 2011 damn............. I have trained that skill for almost a year now and I still can't do it. I can do it in the straps, but its a HUGE difference. Gregor, can you do this skill? Link to comment Share on other sites More sharing options...
Razz Posted January 19, 2011 Share Posted January 19, 2011 Anyone remember that guy who claimed he could do an inverted cross after only like 6 months of GB training? His background was powerlifting. He said stuff like, "This exercise is too easy for me now, I don't see the point of doing it anymore." Dude was a total liar.Lol yeah I remember this guy. Full planche, cross, inverted cross... Link to comment Share on other sites More sharing options...
Gregor Posted January 19, 2011 Share Posted January 19, 2011 damn............. I have trained that skill for almost a year now and I still can't do it. I can do it in the straps, but its a HUGE difference. Gregor, can you do this skill?I did it before (to difficult for me for D and stopped training for it), and done to maltese wich is not that diffrent from this (same as for cross to difficult for E).Now nothing (I can do active support and no pain at BL). I hope I'll start soon (oh yea I can do OAC, tried it yesterday with healthy right arm) . Link to comment Share on other sites More sharing options...
AlexX Posted January 19, 2011 Share Posted January 19, 2011 So this skill is rated at D, are there any strength moves with the cross that are C rated (I don't mean stuff like kip to cross or backuprise to cross but slow pressing/pulling movements)? Gregor were you always able to do a OAC or did you just try it recently and were able to do it? Link to comment Share on other sites More sharing options...
Gregor Posted January 20, 2011 Share Posted January 20, 2011 Just tried it yesterday. I never tried it before (ok I did but it was last year when I've been injured on right arm and hurted so as hell so I stoped).We never do that at training, so maybe others can do to.Edited: slowely to cross are Ds (+honma and li-ning cross) and kips are Cs (just basic is an B). It's one more but it is a bounce to iron cross. IT's like butterfly to cross at the second part. Sou start at support and decrease to hang (not dead) and bounce up again. Link to comment Share on other sites More sharing options...
irongymnast Posted January 20, 2011 Share Posted January 20, 2011 I just love the butterfly.As said, Balandin is doing those (and variations) often. Link to comment Share on other sites More sharing options...
Wangtang6911 Posted January 21, 2011 Share Posted January 21, 2011 Yeah, my wrists were killing my one day and I didn't want to do anything else so I tried a one arm pull-up and it didn't feel to hard so I did about 2 more. I can get around 3 with each arm. I have never trained them before. I think the butterfly emphasizes the lat muscles. The part that really kills my shoulder is trying to rotate them forward once you get the cross position. That skill should definitely be an E! I think pulling from hang to maltese should be an F. I don't know what the committee was thinking when they made that skill a D!Most cross variations are D level skills. Like Gregor said, the only C crosses are back uprise cross, kip cross, front uprise cross, and feldge cross. Link to comment Share on other sites More sharing options...
Michael Traynor Posted February 21, 2011 Share Posted February 21, 2011 Anyone remember that guy who claimed he could do an inverted cross after only like 6 months of GB training? His background was powerlifting. He said stuff like, "This exercise is too easy for me now, I don't see the point of doing it anymore." Dude was a total liar.Lol yeah I remember this guy. Full planche, cross, inverted cross...Pfft I can do a victorian but they are so similar to lying down that I kept falling asleep during them so I don't do them anymore.;D Link to comment Share on other sites More sharing options...
Razz Posted February 21, 2011 Share Posted February 21, 2011 Pfft I can do a victorian but they are so similar to lying down that I kept falling asleep during them so I don't do them anymore. Link to comment Share on other sites More sharing options...
january Posted March 2, 2011 Share Posted March 2, 2011 Anyone remember that guy who claimed he could do an inverted cross after only like 6 months of GB training? His background was powerlifting. He said stuff like, "This exercise is too easy for me now, I don't see the point of doing it anymore." Dude was a total liar.Is there a link to his profile to view his post? That sounds like it could be genuinely hilarious. Link to comment Share on other sites More sharing options...
Razz Posted March 2, 2011 Share Posted March 2, 2011 Wasn't THAT funny. Don't remember which user or which thread it was in though. Link to comment Share on other sites More sharing options...
Michael Traynor Posted March 2, 2011 Share Posted March 2, 2011 you are THAT funny Razz ;P Link to comment Share on other sites More sharing options...
Razz Posted March 2, 2011 Share Posted March 2, 2011 you are THAT funny Razz ;P Link to comment Share on other sites More sharing options...
Ryan Verma Posted March 14, 2011 Share Posted March 14, 2011 Anyone remember that guy who claimed he could do an inverted cross after only like 6 months of GB training? His background was powerlifting. He said stuff like, "This exercise is too easy for me now, I don't see the point of doing it anymore." Dude was a total liar.rofl, my background is powerlifting and there is so little carry over, it's not funny. As you've already pointed out, he was absolutely full of it This is a nice long term goal to set I think... I'm just about to get into some IC training since I've finally got coach's pre-reqs done. Link to comment Share on other sites More sharing options...
AlexX Posted March 16, 2011 Share Posted March 16, 2011 How do people go about training a buttefly pull? besides the obvious solid iron cross. Negatives? assisted? natural side effect of doing lots of iron crosses? Link to comment Share on other sites More sharing options...
Gregor Posted March 16, 2011 Share Posted March 16, 2011 Side effect of doing it alot and of course assisted. Link to comment Share on other sites More sharing options...
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