MOST UNDER-RATED EXERCISE

[shiftedShapes]

IRON CROSS RAISES

start here:

(1)


lower to here:

(2)


press back to (1).


repeat for reps



for variety

do it in the planche position:



or inverted:

[Nuge]

Amazingly strong for a skeleton.

[affy]

lol i've actually seen a guy dislocate his arm right on those things a while back

it was one of the most gruesome things i've ever seen...it was just dangling there, and he was screaming out of the top of his lungs

[Big N]

Yeah dis-locating your arms in any of those exercises is really painful dude

[chaos]

Amazingly strong for a skeleton.

look how huge his shoulders are compared to the rest of him

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look how huge his shoulders are compared to the rest of him

he's probably about 15

here's an adult

[Big N]

SS dude he looks more like 18, are you sure

[shiftedShapes]

SS dude he looks more like 18, are you sure

no, he could be 18.

still pretty good development for a teenager

[Big N]

For sure dude, but their lower body lacks way too much development compared to upper body. But that's how it is in that sport.

[Nuge]

Takes amazing strength. Those guys are impressive.

Would still rather look human and have legs.

[Kwon]

"Would still rather look human and have legs."

Well, just because you implement Iron-cross raises in your trainingregimen, does not mean you cannot train legs.

If you train this alot, you will become stronger and you can work your legs as well if you find that they are lacking in size.

One excercise does not have to prohibit another.

[MisterMagoo]

Well, just because you implement Iron-cross raises in your trainingregimen, does not mean you cannot train legs.

it also doesn't mean you'll look anything like those guys. doing gymnastics training and expecting to look like world-class olympic gymnasts is like doing wing chun and expecting you'll look like bruce lee. you're talking about the best of the best of the best with those shots, the vast majority of people here could add that kind of training and it'll just lead to achey elbows.

[pumpster]

Some great physiques, maybe the best along with rowers. Extremely tough on the joints though, but some of these guys are never affected by the stresses.

[shiftedShapes]

"Would still rather look human and have legs."

Well, just because you implement Iron-cross raises in your trainingregimen, does not mean you cannot train legs.

If you train this alot, you will become stronger and you can work your legs as well if you find that they are lacking in size.

One excercise does not have to prohibit another.

good point.

they also have plenty of good ways to train legs.  Like pistols:

[onlyme]

Thats not an exercise it is a gymnastic move.  It is an advanced move at that. Not many non-experienced gymnasts would ever be able to do that move.  Allot of technique is involved.  Note the wrist in the competitors picture.  I was a gymnast from 3rd grade all the way up till high school.  I was 125 pounds in 8th grade when I won the So. Bay Jr. High Gymnastic Championships.  I wanted to do gymnastic in high school but we didn't have them till my senior year and by then I weighed 210.  As a freshman I was 130.  I could hold an iron cross for over a minute in 8th grade.  I was doing giants too.  Now I couldn't hold onto the bar.  Gymnasts are in awesome physical condition.

[shiftedShapes]

Thats not an exercise it is a gymnastic move.  It is an advanced move at that. Not many non-experienced gymnasts would ever be able to do that move.  Allot of technique is involved.  Note the wrist in the competitors picture.  I was a gymnast from 3rd grade all the way up till high school.  I was 125 pounds in 8th grade when I won the So. Bay Jr. High Gymnastic Championships.  I wanted to do gymnastic in high school but we didn't have them till my senior year and by then I weighed 210.  As a freshman I was 130.  I could hold an iron cross for over a minute in 8th grade.  I was doing giants too.  Now I couldn't hold onto the bar.  Gymnasts are in awesome physical condition.

actually a lot of strong people can do this exercise.  The only thing you have to make sure of is to progress gradually, so at first you might only be able to lower half way before pressing back up.  as you get better increase the ROM.


Sure technique is involved, technique is vital in any high intensity lift.

[onlyme]

actually a lot of strong people can do this exercise.  The only thing you have to make sure of is to progress gradually, so at first you might only be able to lower half way before pressing back up.  as you get better increase the ROM.


Sure technique is involved, technique is vital in any high intensity lift.

I bet less than 3 IFBB pros could right at this moment do an Iron Cross.  And I bet not one IFBB pro over 200 pounds could do it.   You are absolutely correct when you say start slowly and progress gradually.  It is by far one of the moves that requires the most strength on the rings.  There are so many nowadays.  The way we would practice is the rings would be lowered down to us and we would get in the starting position (forgot name) and the coach would slowly raise the rings.  We would never be more than 6" or so off the ground.  When I first started practicing I weighed about 70 pounds.

[Cleanest Natural]

it also doesn't mean you'll look anything like those guys. doing gymnastics training and expecting to look like world-class olympic gymnasts is like doing wing chun and expecting you'll look like bruce lee. you're talking about the best of the best of the best with those shots, the vast majority of people here could add that kind of training and it'll just lead to achey elbows.

true that...some of the best genetics and all around athleticism around...