Nope, If you're in the game you perfectly know that this man is a f..cking Legend ! Everyone knows that he's passionate/crazy and a hardcore perfectionist !
@@commercejunction5273 He's not playing the game like the others, I mean he's a no-bullshit talker, always honest and straight to the point...unlike all the fitnessboyz on YT : "6 packs secret video" every week, willing to sell merch and lot of useless shit, etc. I guess that's the reason why he's under 1 millon subs today (sadly)
Guys, listen to Dominik here, especially when it comes to the training frequency. As a rings gymnast myself, I experienced an incredible amount of both fatigue and raw pain when going from x1/week of cross to x2 or even x3/week of cross. Give your elbows time to recover. If you're adamant on doing more work than that, I highly recommend you reconsider. You don't need the extra volume. If anything, do some extra planche work, particularly more of a volume approach.
Have you seen how much the depression rates have risen since the coronavirus outbreak, I'm glad to see so many people are starting their calisthenics journeys 💪
Thank you for the tips. I especially liked your honesty that this took 3-4 years to develop this. As a beginner starting from the bottom progression, this is great to set my patience. Definitely a holy grail strength move.
It took me 8 years to do proper ring muscle ups but I started at age 30 and also focused on many other domains of fitness. It's good to set expectations, most of these videos are very unrealistic for many people.
@@yerbal8882 ha! I realized that I need to really improve my overall fitness and strength before I focus on the cross. So, while I've made great strides in increasing my overall work capacity (e.g. I can now do 45 pull ups, 72 push ups, 108 squats, 45 burpees in 30 mins without feeling like I'm going to pass out) - my cross is still more like an "M" instead of a "T". How about you?
I’ve been working my ass off the last few months trying to get a solid iron cross, and I think this is the video that’s going to help me finally learn the skill. The details about scapular positioning and overall proprioception is 100% on point. Thanks!
Trust me bruh i have been waiting for so long for someone come up with an iron cross tutorial cause not many can do it and here you are bruh. Hats off keep up the good work.
As always, the best online trainer! Man, thank you so much for the beautiful tips, I now understand some mistakes I did in the past that kept me from progressing and you have reignited my love for the rings. Stay safe and healthy in these hard times my friend and hope you get better quick from your injury! Regards from Bulgaria :)
Thanks for all Dominik, I really improved my strength and articular health after a injury, just with your advices about strength training and ¡REST! Also, I put on my wall your 20 motivation-filosophy tips, is unbelieveble how that shit helped to me! Thanks!
YES! 1 of 2 ultimate calisthenics goals (elevator being the other one)! Will start working towards it, using your video as soon as I get my frontlever to cooperate.
I train cross 3 times a week like anything else and I noticed a lot of pain in my shoulders like the front delt and inside the scapula after training for cross so now I will try the 1x per week approach thank you dominik
I don't normally like your videos to be honest, but I really like this one. I'm not sure why. But thanks for this video it really improved my knowledge of the iron cross. Great video.
I don't have access to the rings but grab the sides of the bath and push entire body up 10 times without a break, so still partly works on the same muscles. Good video!
Hi, I've never seen a video of yours, but came across this one looking for some Iron Cross tips (duh) and I have to say that even though I haven't finished the video yet, you already won my subscription. GREAT VIDEO. Thanks!
Dominik you are one of my main inspirations in calisthenics and becoming strong so hopefully one day I can meet you in real life and do a workout together! That would be dope 💯🔥🔥💪
When I was in high school several years ago, one of my friends was state champion in the rings! Watching him practicing an iron cross one day, I foolishly suggested he do an inverted cross. Not one to back off from a challenge he tried. The world was not ready yet for that move, lol
Great tips as always dominik. I'm not personally going to start training the iron cross until I can hold a back lever for 30s and hold a decent handstand. want to make sure my biceps and shoulders are ready
Thank you Dominik! I think i'll have to wait a bit to start training for that and perfect some elements before. Hope your back gets well soon , being laying down these days 20 h each day seems bad af
Tried muscle-up plus 11.5 lb and stalled mid transition. Tried to push through but backed off when I felt strain in my elbow. I believe it was just enough to strengthen and not hurt. I love this sport.
Just keep on doing the grip as often as you can! Make interval time periods or try to do as much as you can before your gives in. Your body will adapt. Force it to do it, but respect and listening to its signals if it feels wrong. Now make them gains
Dude these are substantial thank you. In your opinion When you’re able to do iron cross. How often can one do the iron cross? Also that was a badass iron cross under the bridge!!! 🤘🏼💪🏼
Id like you upload this video some month before. I got hurt by doing this exercises without knowledge and i regret it. Now, everytime i use some strenght to my elbow, it hurt a little bit (it start 3 month ago, but it hurt a lot in the begininh). I think i need to wait more time to complete recover. Thx for the video
Lol, my friend and I both started training the cross together recently, and he is push-dominant while I am pull-dominant, so our crosses look pretty different
Top top quality video mate, I just got rings but have a great foundation of strength so this was a great start. Also the assisted/easier iron cross with the rings is so smart
Dominik can u provide tips for people with hyperlaxity as in very elastic mobile tendons. For me locking out my arms would be considered a nasty hyperextension, however when I looked at the thumbnail since you are tall and have long arms yourself. I noticed that you also hyperextend. I really want to leaen the iron cross but i am scared since i alreay have mild elbow tendinitis...
I watched your old videos over and over in the past 👌 .. most motivational messages 💪 I can’t see how you weight 90 kg . You look. So lean.. you must be very strong man 🔥🔥 And of course you have trained legs 👍 Take care of your back. Felt of a ladder last year on lower back, vertebrae were moved.. had to do lots of rehab , that or operations.. 182 and doing a cross 💪💪
How useful are ring archer pushups for straight arm pushing strength, does it carry over to planche, frong lever and iron cross? Does it all train the right bicep tendons or do all the exercises use a different angle and different muscles?
During archer push-ups the goal is to put the less tension possible on the straight to make the arm doing a push ups works harder. If you are a beginner don’t go for skill training until you have built a great fondation on basic exercise. I personnaly made the mistake to train for skills to much soon. In the video he said that you should build up your weighted ring dips (with a lockout at the end I think) and he is the guy that gives the best advices on calisthenics.
Hey Dominik, is it possible for me to get iron cross starting my strength ROM from the top butterfly position? I've been doing butterflies on a cable machine and I like the way it feels but the cables aren't long enough to do the bottom range. I do this on back day and don't want it to interfere with chest recovery anyways. I've been running your weighted chin-ups program about a month and went from doing 1 x 6 reps 23 kg to 5 x 4 reps 32 kg good shit!
i can planche front lever touch and do dios and pull ups with 50 kg for reps but i cant do ring flys like you, i fall almost immediatly. im 178 cm and my arms are 1.90 cm! it feels literaly impossible i see newbies do ring flys si easily and im advanced and few years in already and not close to do them even a bit dip down. what should i do?
I have a question. Coach S. says that if you want to start training for IC you supposed to have for instance straddle planche on rings. What do you think about that?
Hey probably a stupid question but uhm yeah id love to learn.. Ive been doing normally Training in the gym for a few years. However, for 2 years now ive been always distrected by an amazing excercise: the iron cross. I would LOVE to learn it, i have never done calisthenics before but due to the weight Training my strentgh is not too Bad. Do you think that it is smart to start just with the cross? I love the gym but the cross is magically pulling me😂 Im asking as im not Sure about the stress Level of such static excercises. Like Training it once a week like you said would be possible for me😅🤔 thank you for the great Video 🙏
If you lower beyond the cross to the hang definitely very dangerous... You need very good shoulder dislocations if you want to feel comfortable doing that. From the support to the cross however it's not much flexibility required. So if you stick to proper progressions you should be fine! =)
I just want to add that the protracted position isn't the safest, the safest is neutral, I injured myself in the pectoral training it protracted, but as soon as I switched to neutral I didn't feel a thing. And it also looks better so... unless you really want to do it protracted, go for the neutral way :)
Dominik Sky Thanks! This really lifts my spirit. Im currently working on weighted support hold for 30 seconds and weighted dips. As a skill Im nearly at the advanced planche but only on paralets. Im doing front supinated straight arm raises to condition the ellbows. I decided that when I reach the straddle planche I'll pause the planche until I get the iron cross.
Dominik: Depression is a must
Me: say no more..
let's all be depress
I have a very strong depression.
LOL
Soooo....are we all just gonna act like we didn't see him hanging off a bridge....or?
your new here is see
@@Jigzey x3
@@Jigzey omg that cat can talk
Lol that was insane
I want to know how he got back to the top?
Most underrated strength athlete in the game.
Nope, If you're in the game you perfectly know that this man is a f..cking Legend ! Everyone knows that he's passionate/crazy and a hardcore perfectionist !
@@glendizer you're right. We know him very well. Even every other legend know him probably.
@@commercejunction5273 He's not playing the game like the others, I mean he's a no-bullshit talker, always honest and straight to the point...unlike all the fitnessboyz on YT : "6 packs secret video" every week, willing to sell merch and lot of useless shit, etc.
I guess that's the reason why he's under 1 millon subs today (sadly)
Nobody gets the credits they deserve, mostly because the internet is full of athletes, and some spend money to sponsor themselves...
Because never competed till now or promoted by some other I think they all jealous
Dom is the type of Cali trainer that I will watch his “how to pushup” video even when I’ll do full planche! Best Cali channel!
Facts
Guys, listen to Dominik here, especially when it comes to the training frequency. As a rings gymnast myself, I experienced an incredible amount of both fatigue and raw pain when going from x1/week of cross to x2 or even x3/week of cross. Give your elbows time to recover.
If you're adamant on doing more work than that, I highly recommend you reconsider. You don't need the extra volume. If anything, do some extra planche work, particularly more of a volume approach.
Thanks!
Don't let anyone kid you iron Cross is no joke.ll
Have you seen how much the depression rates have risen since the coronavirus outbreak, I'm glad to see so many people are starting their calisthenics journeys 💪
Bro 😓
Thank you for the tips. I especially liked your honesty that this took 3-4 years to develop this. As a beginner starting from the bottom progression, this is great to set my patience. Definitely a holy grail strength move.
It took me 8 years to do proper ring muscle ups but I started at age 30 and also focused on many other domains of fitness. It's good to set expectations, most of these videos are very unrealistic for many people.
How far are you after two years?
@@yerbal8882 ha! I realized that I need to really improve my overall fitness and strength before I focus on the cross. So, while I've made great strides in increasing my overall work capacity (e.g. I can now do 45 pull ups, 72 push ups, 108 squats, 45 burpees in 30 mins without feeling like I'm going to pass out) - my cross is still more like an "M" instead of a "T". How about you?
I’ve been working my ass off the last few months trying to get a solid iron cross, and I think this is the video that’s going to help me finally learn the skill. The details about scapular positioning and overall proprioception is 100% on point. Thanks!
Trust me bruh i have been waiting for so long for someone come up with an iron cross tutorial cause not many can do it and here you are bruh. Hats off keep up the good work.
As always, the best online trainer!
Man, thank you so much for the beautiful tips, I now understand some mistakes I did in the past that kept me from progressing and you have reignited my love for the rings. Stay safe and healthy in these hard times my friend and hope you get better quick from your injury! Regards from Bulgaria :)
I've just started my Iron Cross training project, then your video came out. That's what I needed. Love your videos bro, keep up the good work.
Thanks for all Dominik, I really improved my strength and articular health after a injury, just with your advices about strength training and ¡REST! Also, I put on my wall your 20 motivation-filosophy tips, is unbelieveble how that shit helped to me! Thanks!
YES! 1 of 2 ultimate calisthenics goals (elevator being the other one)! Will start working towards it, using your video as soon as I get my frontlever to cooperate.
Oh! You are back! I've waited so long to watch tutorial video in details like that.
I train cross 3 times a week like anything else and I noticed a lot of pain in my shoulders like the front delt and inside the scapula after training for cross so now I will try the 1x per week approach thank you dominik
Yes ! Can't wait for the next video !! Quarantine gives us plenty of Time to build stuff !
I don't normally like your videos to be honest, but I really like this one. I'm not sure why. But thanks for this video it really improved my knowledge of the iron cross. Great video.
Began the journey today. No ring experience at all. A long LONG way to go is a MASSIVE understatement.
0:15 WTF !!!
HC2992 yeah wtf is that lol !!
I don't have access to the rings but grab the sides of the bath and push entire body up 10 times without a break, so still partly works on the same muscles. Good video!
Hi, I've never seen a video of yours, but came across this one looking for some Iron Cross tips (duh) and I have to say that even though I haven't finished the video yet, you already won my subscription. GREAT VIDEO. Thanks!
Dominik you are one of my main inspirations in calisthenics and becoming strong so hopefully one day I can meet you in real life and do a workout together! That would be dope 💯🔥🔥💪
When I was in high school several years ago, one of my friends was state champion in the rings! Watching him practicing an iron cross one day, I foolishly suggested he do an inverted cross. Not one to back off from a challenge he tried. The world was not ready yet for that move, lol
Great tips as always dominik. I'm not personally going to start training the iron cross until I can hold a back lever for 30s and hold a decent handstand. want to make sure my biceps and shoulders are ready
Mate I think that 30seconds are too much.I think that you can start earlier...just my opinion
Thank you Dominik! I think i'll have to wait a bit to start training for that and perfect some elements before.
Hope your back gets well soon , being laying down these days 20 h each day seems bad af
Antonio Martínez What’s wrong with his back?
@@ickdon7999 He said his lower back is injured since last weekend
Tried muscle-up plus 11.5 lb and stalled mid transition. Tried to push through but backed off when I felt strain in my elbow. I believe it was just enough to strengthen and not hurt.
I love this sport.
Please make some plyometric and lower body training video. You are one of my favourite athlete.
Great work keep the content for advanced athletes coming!
that bridge cross was pretty epic to be honest, much respect from Lithuania!
Great Vid! Crazy Stuff Bro!! Could you do a video on how to develop a strong Falsegrip? Mine is weak as shit :P
Just keep on doing the grip as often as you can! Make interval time periods or try to do as much as you can before your gives in. Your body will adapt. Force it to do it, but respect and listening to its signals if it feels wrong.
Now make them gains
You inspired me so much that handstand suddenly got easy and I just held one pretty stable.
Dude these are substantial thank you. In your opinion When you’re able to do iron cross. How often can one do the iron cross? Also that was a badass iron cross under the bridge!!! 🤘🏼💪🏼
I noticed you quickly solved the problem about youtube restrictions. You uploaded that video yesterday, but we weren't able to watch it
Very helpful video! Saved it as a favorite, thank you for your commitment
Asome video man really needed this I'm.in the progression of the iron cross best video I've seen for the iron Cross practice thank you 🇦🇺
Id like you upload this video some month before. I got hurt by doing this exercises without knowledge and i regret it. Now, everytime i use some strenght to my elbow, it hurt a little bit (it start 3 month ago, but it hurt a lot in the begininh). I think i need to wait more time to complete recover. Thx for the video
I love the 2 pac Tradin war stories instrumental. Didn't notice a few months ago when I first watched this video . Dope choice bro.
This vídeo is pure gold!! Thanks a Lot Dominik!
I subscribed. Your course is super tailored to the exercise and you have many innovative ideas. Thanks for the inspiration.
Lol, my friend and I both started training the cross together recently, and he is push-dominant while I am pull-dominant, so our crosses look pretty different
Top top quality video mate, I just got rings but have a great foundation of strength so this was a great start. Also the assisted/easier iron cross with the rings is so smart
Excellent exercises. I want this one.
Dominik can u provide tips for people with hyperlaxity as in very elastic mobile tendons. For me locking out my arms would be considered a nasty hyperextension, however when I looked at the thumbnail since you are tall and have long arms yourself. I noticed that you also hyperextend. I really want to leaen the iron cross but i am scared since i alreay have mild elbow tendinitis...
Thank you , Dominik! I really wait for the "bridge element" in your next video. :)
Great video, love all the prep exercises even if I don't get the iron cross.
Hey man! Do a video of forearm training!
He did it
Even if im so far from the cross, i still watch the video cause its entertaining.
Great video bro. Gettings from Chile.
That´s exactly what I´ve needed. Thank you. I´m looking forward to the 2nd episode.
I watched your old videos over and over in the past 👌 .. most motivational messages 💪
I can’t see how you weight 90 kg . You look. So lean.. you must be very strong man 🔥🔥
And of course you have trained legs 👍
Take care of your back.
Felt of a ladder last year on lower back, vertebrae were moved..
had to do lots of rehab , that or operations..
182 and doing a cross 💪💪
Hey bro, please make a tutorial of Maltese 🙏.... you're awsome!!
How useful are ring archer pushups for straight arm pushing strength, does it carry over to planche, frong lever and iron cross?
Does it all train the right bicep tendons or do all the exercises use a different angle and different muscles?
I suppose I should do archer pushups until I can do ring flyes.
During archer push-ups the goal is to put the less tension possible on the straight to make the arm doing a push ups works harder. If you are a beginner don’t go for skill training until you have built a great fondation on basic exercise. I personnaly made the mistake to train for skills to much soon. In the video he said that you should build up your weighted ring dips (with a lockout at the end I think) and he is the guy that gives the best advices on calisthenics.
Good for cross when starting... For planche some benefits of strengthening your elbows but not much else... For front lever no transfer whatsoever
@@henkiedebomb + planche Lean, supinated planche Lean, wide supinated planche Lean! =)
@@DominikSky1 Thanks for your response. That answers it all, have a good day :)
*Dominic Plzzz do a Tutorial on Maltese too!!*
U did then in both ways external and internal shoulder rotation. I didn't know you can do in middle position as 3rd option.
Yes, i'm depressed, very depressed, so i have no problem with the iron cross ye?
Hey Dominik, is it possible for me to get iron cross starting my strength ROM from the top butterfly position? I've been doing butterflies on a cable machine and I like the way it feels but the cables aren't long enough to do the bottom range. I do this on back day and don't want it to interfere with chest recovery anyways. I've been running your weighted chin-ups program about a month and went from doing 1 x 6 reps 23 kg to 5 x 4 reps 32 kg good shit!
Schön erklärt! Hoffe es kommen noch mehr so gute RingVideos. Grüße aus Deutschland
i can planche front lever touch and do dios and pull ups with 50 kg for reps but i cant do ring flys like you, i fall almost immediatly.
im 178 cm and my arms are 1.90 cm! it feels literaly impossible i see newbies do ring flys si easily and im advanced and few years in already and not close to do them even a bit dip down.
what should i do?
Whatsup champions best intro❤
Whats the name of the song in beginning of the video?
Very good video, brother!
I have a question. Coach S. says that if you want to start training for IC you supposed to have for instance straddle planche on rings. What do you think about that?
i found this video very informational. thank you for this
Thank you Dom I was searching on your channel if you did a video about it!
Very inspirational! Thank you!
Hey it can sound stupid but which part of my hand/wrist do i have to apply pressure on while doing a cross?
Hey probably a stupid question but uhm yeah id love to learn..
Ive been doing normally Training in the gym for a few years. However, for 2 years now ive been always distrected by an amazing excercise: the iron cross. I would LOVE to learn it, i have never done calisthenics before but due to the weight Training my strentgh is not too Bad. Do you think that it is smart to start just with the cross? I love the gym but the cross is magically pulling me😂
Im asking as im not Sure about the stress Level of such static excercises. Like Training it once a week like you said would be possible for me😅🤔 thank you for the great Video 🙏
I got a question Domink!!! What scapula position is best on the human flag !?
Me watching this knowing full well I can barely get 5 pull ups 💀
Can these excercises with the rings be used for the planche progress?Salute
Everything except straps assisted pulls is also good for planche =)
@@DominikSky1 Tnx
Cuando subiras otro showreel? Son épicos
Nice!
But does this cause shoulder injuries because of the outstretched position of the arm?
If you lower beyond the cross to the hang definitely very dangerous... You need very good shoulder dislocations if you want to feel comfortable doing that. From the support to the cross however it's not much flexibility required. So if you stick to proper progressions you should be fine! =)
I just want to add that the protracted position isn't the safest, the safest is neutral, I injured myself in the pectoral training it protracted, but as soon as I switched to neutral I didn't feel a thing. And it also looks better so... unless you really want to do it protracted, go for the neutral way :)
Ok. I’m gonna have to work on basics here
U got guys my gee to do the iron cross while under a bridge with no river but how did u get back up and how did u get there even
Love your video!! 👊👊
Top quality content.
U r a inspiration pal, what a beast :D
Great video!
I hope you recover quickly
Depression ✅️
Now I only have to start gymnastics !
Crying out loud.
I have to build a barn first.
These guys are the cutting edge of physiology and strength training.
Amazing video!
Excelente video!!
best tutorial ever!!!!!
perfect, this will enable me the iron cross
Thank you very much
I have hiperextension on my elbows and I’m scary
Planche tutorial please
The strength of Christ powers this man!
Does the elbow conditioning transition to the planche and vice versa?
Supinated planche helps with the cross for sure... Regarding cross everything except straps assisted pulls will be beneficial for planche as well...
Dominik Sky Thanks! This really lifts my spirit. Im currently working on weighted support hold for 30 seconds and weighted dips. As a skill Im nearly at the advanced planche but only on paralets.
Im doing front supinated straight arm raises to condition the ellbows.
I decided that when I reach the straddle planche I'll pause the planche until I get the iron cross.
how many pushups can you do it 2 minutes?
Hey Dominik! Just curious as to how many reps/sets you do for any exercise in general. Thanks in advance 💪🔥 :)
To oversimplify around 5x5 and 3-5 exercises per session... =)
Great work
How i get a elbow hyper extended
genetics, also it sucks, it takes alot of time to condition hyperexetending elbow
Oh my fucking God...that bridge hanging was absolutely scary
TNX MY MAN
Is Dragon press harder than the iron Cross?
Very helpful video !!
BRO WHERE IS THIS BRIDGE
grande SKY!un saludo desde España
Epic channel thanks bruh