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- เผยแพร่เมื่อ 20 ก.ย. 2024
- Ever since I was getting into gymnastics I always wanted to be able to hold an Iron Cross and now I'm finally able to do this skill! :) looking forward to get even better at it
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Hard work pays off finally! Great work 👌
Exactly it always pays off💪
Great 1 salvo!!
Just bought my first set of rings. It's been four days and I don't melt out the bottom of a dip now :) I'm 35, and I wonder if I'll ever make an iron cross. Something about it looks so effortless, like you are floating. Great job man
That's awesome man!! I think it's possible, Iron Cross isn't so hard compared to other advanced rings skills. Just make sure to have a good strength base and a well conditioned bicep tendons (have a strong supinated Backlever) before you start with direct training. Good luck with your journey and thank you! Feel free to text me on Instagram (link in description) 😁
@@lucadisalvo Thanks! Will keep this in mind!
Too happy for you brother, you finally got it down and you’re getting really good with it 🔥 loved this one, keep making these epic vids!
Thanks for the support brother it means a lot🙏
2:33 that smile is amazing
Haha thanks 😉
Good job bro !!! The iron cross is one of the coolest skills to unlock💪🔥
😍🥳💙
👍🙂
Hard way, but you did it! You're a champion 💥
Thanks man, really appreciate it 👊🏻
Respect Bro.
Appreciate it 🤟🏻
This gave me so much motivation!
Sick stuff man!! Makes me happy👍
Thanks for the support I really appreciate it 🙏🔥
Wowww 👏🏼👏🏼
Thanks a lot! :)
Never give up!!
Richtig geile Motivation👍👍👍
Danke man freut mich dass du's feierst😁🙏🏻
Inspirational! Devy Dyson @ 0:45
Thanks I appreciate it! Yea that's him haha💪
Amazing!
Nice hard work 🔥🔥🔥🔥🔥
Always pays off 😁
Awesome bro🔥💪 u should definitely post more Or do some tutorials, I Have 12s back lever pronated want to switch to supinated what do u recommend? Btw My Back Lever program Is like this : 1-tuck pull up, 2-wide grip holds, 3-Raises. Is it good.
Thanks man! I really want to get a strong full planche this year and progress is going well. If I'm happy with the results I'll make a video about my Planche progress.
For programming I'd recommend you reading something about periodization in strength training.
For supinated bl
I'd recommend you doing sets of 1 negative (3"-9") to hold (2"-4")
and raises 2x per week (1x heavier + 1x lighter). You'll be able to use a more advanced progression for the negatives compared to raises. Focus on clean form, only count the clean sets and reps and record yourself. Also work on mastering HSPU and Chin ups. Good luck and fun with your training :)
@@lucadisalvo I'll definitely take notes of all the tips you've recommended for B.L I'll do 1 negative straddle "2-4" sets "3-9" hold Right?! for the raises what do u mean by "1heavier + 1lighter", I do some HSPU on the wall I'll work more on my balance.
Go get that full planche it's yours this year can't wait to see ur progress I'm struggling with the front lever too I'm on half lay.
Thx bro I appreciate ur feedback. 🙏💪
@@Calisthenics4Ever94 thanks for the support I appreciate it!
The negative to hold:
Choose a progression that you can perform 3-5x for a 3-9 seconds negative plus a 2-4 seconds hold. 3 minutes rest. Example how to overload (important thing to understand for progress):
Week 1:
straddle supi bl: 3x5 seconds negative + 2seconds hold
Week 2 (you've gotten stronger and are now ready to add more sets) :
straddle supi bl: 5x5 seconds negative + 2seconds hold
Week 3 (now ready to increase the time in the negative but have to drop sets)
straddle supi bl: 3x9 seconds negative + 2seconds hold
After 5x9s +2s you can work on getting a 4s hold.
This is just for the negatives. It's Important you overload all your exercises each week (find a way to make them a little harder like I showed in the example). Then your body will progress without any doubt!
Lighter Training vs heavier Training:
Won't go into much detail but I was referring to the intensity of your exercises. Lighter means higher reps and less intensity (5x5 for example) and heavier means the opposite (8x1 for example).
@@lucadisalvo Progressive overload totally got it bro I do use the 5×5 Method for weighted pull ups and for weighted Muscle ups (5kg) the 8×1 is new to me definitely gonna check it out.
Thanks bro for ur time it's always a pleasure to learn from advanced athletes like you
@@Calisthenics4Ever94 Sounds good! feel free to let me know about your progress :) my IG is linked in the video description
good work dude
Thanks man, more recent stuff on my IG (linked in bio)
Impressive! This video reminds me I need to restart my own long overdue iron cross training. Btw how tall are you?
Thanks man! I'm a lot stronger nowadays tho haha. Lets go you got this, don't give up and stay consistend👍🏻
I'm 185cm/ 6'1
Well done !
Thanks man!
Nice job.
fucking awesome bro!!!
Thanks man appreciate it!
Damn you are amazing, how tall are you?
Thanks man! I'm 185cm/6'1 and 85kg now. In the video I was about 73kg. I'm much stronger now tho, feel free to check out my IG (Link in description)
Thank you, this is so inspiring. May I ask you if you are a gymnast or simply workout on your own?
Glad u liked the video :)
I'm a gymnast and also compete but I do not have a trainer who programms my training. I do all that myself, hope that helped
@@lucadisalvo that makes it even more impressive. How long have you been training?
@@olrac2570 thanks man haha. I started doing gymnastics at the age 16 in 2016
@@lucadisalvo could you explain how you usually train? I mean, how do you build up the necessary strength to get the iron cross or the planche? Right now I am doing pushing and pulling exercise on different days and trying to progress with skills the remaining days. But I I don't know if this the right way to progress. Thank you
@@olrac2570 There are a ton of different training methods but I currently train similar to the pro gymnast Brandon wynn.
My current split looks like this:
Monday: Strength testing (very low volume, mainly doing attempts)
Tuesday: strength training (3-5rep range) working above my goal (doing more difficult exercises than my actual goal)
Wednesday: rest
Thursday: hypertrophy, working below my goal (doing easier exercises but with more volume)
Friday: rest
Saturday: Hypertrophy, working below the goal (almost the same stuff like on Thursday)
Sunday: rest
There are a lot of different ways to progress (move on to a harder exercise, do more sets, add weight...)
For more detailed information or advice feel free to contact me on instagram:
@lucx.disalvo
amazing work. tho you could hold it pretty deeply in the begining
Thanks, yea I had pretty unconsistent training at the beginning because I just arrived in Vancouver and prioritized getting to know friends and explore the area. Once I got back to Germany my training got more consistent again and then I made faster progress.
Getting closer to Butterfly cross now.
wow thats amazing im thinking on training for the cross but im afraid it would cause me some shoulder problems since i dislocated my right shoulder
@@romeylon4204 thanks man I will post it on IG and probably make a TH-cam short once I got it, can't waiiiit.
Hm I see, I'd say definetely make sure you have a good strength base prior to insure your body has a high level of conditioning. Getting a solid straddle planche, Frontlever and straight arm ring flies first would be a good idea. Hope that's possible with your shoulder man, all the best!
@@lucadisalvo i have full planche as well as the front lever tho im not sure i could do flies. you mean like push ups with straight arms right?
@@romeylon4204
Oh that's great then👍🏻
Straight arm ring flies:
th-cam.com/video/JhToSOOqYdI/w-d-xo.html
They shouldn't be too hard for you.
After mastering those as well, you should be able to start with band assisted cross holds.
Do you compete on all events or just specialize on rings?
Yea I'm specialized on rings. During quarantine I learned a lot about programming your Training which now helps me making better progress.
Di Salvo ohh nice, keep it up dude.
Is Dominic Sky your twin brother?
😂😂
@@lucadisalvo I am working on iron cross like you do. Haha.. thanks for your motivations and tips.
@@johnmar1622 glad you liked the vid man🤟🏻 all the best for your journey! I'm working towards butterfly cross (a.k.a. straight arm muscle up) now. Got it with a light band last week. Thinking about making another progress video this year.
If you don't mind can you tell your age bro?
I'm 21. The video is from 2019 so I was 19 back then. Need to post some new stuff haha, I'm stronger now..
@@lucadisalvo bro what other skills you have achieved other than iron cross? If possible make video on those skills journey that you have achieved
@@and_still. Quite a few actually, check out my IG (link in description), I regularly post stories from my training. My hardest so far is ring maltese. It's just the beginning, I have bigger goals that I wanna reach.
How tall are you? look pretty tall.