Iron cross training update

There’s not much to udpate you on, this is hard 🥵

As you may know, my training is structured around achieving two specific skills while maintaining my basics (rows, pull-ups, dips..etc.).

I’ve been training for the Iron Cross for 2 or so months, and not much has changed besides my shoulders looking stronger. I, however, know that if I keep putting in the work, one day I’ll have accumulated enough training stimulus to see major progress; it just takes time and a heck of a lot of rest.

This skill is quite demanding, so I rest more than usual to avoid injury, but I’m in no rush; I have many years ahead of me to continue pursuing my goals while keeping my body injury free 😊

It’ll come

Rings: @movement_made
Code: Summerfunfitness

[Summerfunfitness]

There’s not much to udpate you on, this is hard 🥵

As you may know, my training is structured around achieving two specific skills while maintaining my basics (rows, pull-ups, dips..etc.).

I’ve been training for the Iron Cross for 2 or so months, and not much has changed besides my shoulders looking stronger. I, however, know that if I keep putting in the work, one day I’ll have accumulated enough training stimulus to see major progress; it just takes time and a heck of a lot of rest.

This skill is quite demanding, so I rest more than usual to avoid injury, but I’m in no rush; I have many years ahead of me to continue pursuing my goals while keeping my body injury free 😊

It’ll come <3

Rings: @sondre_berg
Code: Summerfunfitness

#ironcross #ironcrosstraining #femalecalisthenics #ringworkout #veganathlete #vegainz

[Kleyguy]

I have never seen a woman do an Iron Cross. It would be an amazing accomplishment! It’s good you try to avoid injury. All the best!

[flexgymno]

Great achievement Summer! In my Gymnastic coaching/training years I had several young ladies who could do good crosses on rings and other supposedly mens gymnastics strength holds and moves. One technique that will help you take this to another level is to rotate your shoulders inward press your elbows, forearms and wrists hard against your sides and keep them locked in that rotated position as you begin to descend into the cross. Then do pullout reps at various levels as well as static holds. The shoulder rotation will completely engage muscles and muscle groups you aren't able to fully activate in your current position. Also be sure to breathe through the entire exercise.

[thequietlife]

Loving the honesty Summer! But I see progress! You come down and extend your arms a few inches further.

[CupOfJav]

"This is hard" is quite an understatement. It's only a couple steps under impossible but I have no doubt you'll get there.

[jedb]

You progressed! To me it looked like you got to the same depth in form, but since your rings got further low from the anchor point, that's shakier and demands more stabilization on your body. Good stuff keep at it 💪

[waybatch]

(Full explanation below)
-curl your wrists (false grip)
-internal rotation of shoulders/arms
-train wrist flexors in extended arms position
-strengthen pecs and lats in isometric stretched position

There is a gymnast legend known for his performances on the rings. Yuri van Gelder aka "The Lord of the Rings". Watch some of his competitions. He's unreal. Best to learn from legends. Helped me a lot though.

When he does the Iron Cross, or L-Sit Iron cross his wrists are curled, palms facing the ground (false grip) and his shoulders/arms are in internal rotation, the elbow bend slightly pointing downwards.
Strength in the forearms, to curl your wrists that excessively, could be the main limiting factor, since the needed grip and wrist strength for those kind of movements is VERY hard to achieve.
Even if you do strength training regularly. Especially with extended arms, the wrist flexors need to work like crazy, to keep that position.
Since you are a trained calisthenics athlete, I don't think core or pulling strength are an issue. Lats need to be strong af though, since they hold the arm in internal rotation the whole time, which gets significantly harder for them to do, if you come to a horizontal with the arms, because it's not a strong position for the lats to work.
Pecs too, same thing, because they are loaded to a max in a stretched position and have to control the eccentric movement to lower into the cross and then keep it isometric in a stretch position. Lots of stress there.
Extra focus on wrist flexors (like they train for arm wrestling) and variations with extended arms would get you closer to the goal. And grip strength.
Rest seems to be fine.

It's an observation and maybe the slight change in technique helps you master the Iron Cross! Would be amazing to see you do it.

All the best and keep pushing!💪🏼
You'll do it, I'm sure of it.

(Not a native english speaker, so if something is not explained very clearly, its due to lack of specific vocabulary. Still hope it helps)

[EH-vtum]

I appreciate this. It’s good to know even the pros are always learning ❤

[TCZL]

As incremental as it may be, that's visible progress. Incredible goal, keep it up.

[isaiahthemack]

Definitely see some progress your arms look more defined I for sure wouldn’t be able to do that that’s crazy good work

[pricerowland]

You're progressing more than you might think, the different is pretty clear from viewing.

[vsaucemichaelhere]

No joke you made pretty significant progress it looks like

[ElvisGresham]

This is pure talent, no doubt about it.

[Poppy_love]

I'm 65 and have been a gymnast in one form or another for 50 of those years. As far as I know, a woman has never been able to do an Iron Cross due to having very different type of pectoris muscles. So if you achieve this call Guiness and get it recorded. It would be a record you would hold for many many years!

[janessaw.]

Very awesome of you to go for this you can do it. Keep up the good work.

[charleshurst]

Holy crap! It's looking really good!!! Great job 😊

[BoldBrainWay]

Wow!!!!😮😮😮😮😮Awesome, so powerful and beautiful!

[georgiatownley]

And you still have that big beautiful smile and dedication to your goals! You’re doing amazing 🌺

[JosephPotesta]

Getting way closer. Keep up the good work

[tigolbittis]

Girl I saw you dip like 2 inches lower, thats progress!