I'd recommend getting at least the back lever before even attempting any crosses. Your connective tissue will very likely not be strong enough and you can get injured.
@@luisbauer78 totally agree! I'm just saying it's advisable to start by focussing on lower tier exercises first, so the risk of injury is smaller and you make better progress in general
Lol it is my fourth iron cross training,i can perform the cross pulls with the rings and you are telling me i am getting close to learning it??? Thats actually nice hahah
@@GodisgudAQW i've been constantly training for it but unfortunately i injured myself multiple times when trying it so i had to stop for a few months in total but i am still on track and now i would say that i am lot closer to Holding it clean than at my first trainings...and by training for it i also learned some handstand push ups as a side effect
Could you make a video about your gym? Its interesting to see what you did there. Whats the size of everything? I am thinking about building a shed in my backyard and would like to know what i could do there with your experience.
At 8:33, great meme Dominik. 😂😂😂 Not sure you did it on purpose but great smile to end your video. Love it it even put a smile on my as well. Another great video.
Thanks to covid19, your channel probably exploded lol. I didn't bother with calisthenics until i lost access to my gym. Learned a lot from this channel.
Better use negative weights, i.e. attach a roll above you, thread a thin rope through the roll and attach weights on one end and bind the other end to your legs or hip. Start with high weights and do the full iron cross, then reduce weights until 0kgs.
I am on neither of those. I am simply asking for measurements of the materials used and their type if possible(what type of wood is that? are the screws aluminum?in what distance intervals do we drill holes in them?) By watching the video I can't make anything out of it just by eyeing the thing. A simple "each side of the wood is *this many cm* and *this* thick and it is made out of *insert wood type*" would have been a lot better than the "try making in on your own".
Ok....i use laminate for flooring , or u can use some plywood for side part of ic trainer. For hand grip i use showel handle Distance between holes i drill approximately
Hey Dom, what type of strap did you use to connect the trainer to ring straps? I made the trainers themselves just need to figure out how to connect them!
I can descend into a cross, but my arms aren't straight, they're straightened as far as they will go, but I guess all the trauma my arms have gone through, heavy curls, submission-grappling, lots of stuff, has resulted in arms that don't fully straighten. Is there a chance the pressure of the cross might help my arms progressively straighten out? You have any advice for this sorta thing? Its just a little annoying not to have the straight arms. Do you have any suggestions for people in my circumstance? Even fully extended in a preacher curl, the arm won't straighten. I don't want to have surgery, but I'd love to be able to straighten my arms for stuff like the cross.
Honestly its likely nothing you did at all. I have about 175 degrees of flexion in my elbow too and it just becomes more noticeable as your biceps get bigger but not worse. Some people have hypermobile elbows and some like us have hypomobile elbows. I would assume this makes certain positions weaker and other ones stronger, like any mechanical leverage. If you'd like to make this less noticeable in the iron cross you could try to hit your iron cross with majority back muscles so the retraction hides it a little but its not an error. edit: Also the curls you do especially incline and preacher certainly help your mobility not hurt it since the elbows are being torqued toward being straight at the bottom
Better and free tip: put your hands through straps, your forearms are resting on the upper part of rings and you false grip the lower part. I mean this is free :D
And the last part about lowering down from the cross... Sure it can be very bad for bad shoulders, but if you actually get the flexibility and strenght in that evil area, your risk of injury in future (with the IC) will be really low. Even though I cant lower down yet lol, it is just my idea
Hey Dom, how is your planche going? Haven't checked any calisthenics content in a while and I'm wondering how is your progress with that immensly dificult move
Had some troubles with the left elbow so stopped with planche for a month or so... Bent arm pressing strength is looking better than ever though so that's a good sign.. My military press in on 95kg for 1rep max so I'm predicting that in 2 months there's a straddle planche waiting! =)
Uff too expensive... =D I didn't expect anyone for a while but it would be 6 thousand $ for 6 months with weekly 1h calls, individual tutorials, training camp in the sky gym and so on...
@@joshbuckingham6121 yo i can also perform the pulls with the straps( at least i did two at the end of my session), the fact that this is unusual motivates me a lot thanks man💪
No es necesario, usa la progresión de la anilla en tu antebrazo y unas bandas elásticas, yo lo entreno así, mientras más progreso, más delgada es la banda elástica que uso 💪
This guy can do handstands, iron cross and heavy ass weighted dips and can't do the planche. For me its vice versa, i can straddle planche but i can't do the others. I don't know how my body works anymore at this point
@@CzMnHD man thats so frickin heavy. I haven't done weighted Calisthenics in my training career as i didn't have access to weights. All i did was only bodyweight and advanced variations to swift the leverages. I can't even hold the freestanding handstand but i can do the straddle planche. It might be because of all the planche leans i have been doing for two years now
@@speedsound4633 always aware of joints and tendons health, don't overtrain, carefully manipulate the volume, always properly warmup the joints(not just get hype). By doing all these carefully I've progressed this far
Could you make a video about your gym? Its interesting to see what you did there. Whats the size of everything? I am thinking about building a shed in my backyard and would like to know what i could do there with your experience.
THE MOST IMPORTANT THING : don't forget to maintain the depression !
boom
bam
listen to Dominik and listen to progression guys... I attempted iron cross without conditioning and my right elbow was out of the game for 4 months
& still hurts...
thanks for the advice!
Are you elbow better?
Same for me. Took me a year till that elbow pain was gone
My man, the fact that you used that song in the intro lets me know you're the man
First Step Travelers Yeah, exactly the same thought come into my mind,when i heard that song. Got some chill vibes likes his videos 2-3 years ago :D
I still cant hold a 10 sec handstand or do a front or back lever and I'm interested in learning the iron cross haha
I'd recommend getting at least the back lever before even attempting any crosses. Your connective tissue will very likely not be strong enough and you can get injured.
It is still nice to have a long term goal eg iron cross in 5 years and get inspiration just be patient and consistent and use appropriate progressions
@@luisbauer78 totally agree! I'm just saying it's advisable to start by focussing on lower tier exercises first, so the risk of injury is smaller and you make better progress in general
Whoever made that tool is a genius
Amazing, l will build them, the next weeks. Thanks from Italy
Thank s Dominik you are the best!
I will definitely be investing in one of those.thanks bro....bow!
Lol it is my fourth iron cross training,i can perform the cross pulls with the rings and you are telling me i am getting close to learning it??? Thats actually nice hahah
Congrats! It's been a year since you commented this, so... did you get the iron cross?
@@GodisgudAQW i've been constantly training for it but unfortunately i injured myself multiple times when trying it so i had to stop for a few months in total but i am still on track and now i would say that i am lot closer to Holding it clean than at my first trainings...and by training for it i also learned some handstand push ups as a side effect
Could you make a video about your gym? Its interesting to see what you
did there. Whats the size of everything? I am thinking about building a
shed in my backyard and would like to know what i could do there with
your experience.
At 8:33, great meme Dominik. 😂😂😂 Not sure you did it on purpose but great smile to end your video. Love it it even put a smile on my as well. Another great video.
The nice man is back!
Hi Dominik!
Extraordinary content
Thanks to covid19, your channel probably exploded lol. I didn't bother with calisthenics until i lost access to my gym. Learned a lot from this channel.
thanks for a video more hugs.
Better use negative weights, i.e. attach a roll above you, thread a thin rope through the roll and attach weights on one end and bind the other end to your legs or hip. Start with high weights and do the full iron cross, then reduce weights until 0kgs.
You are fantastic 💜😊
Thx for your Work man.
Is there any tutorial explaining How to build this IC trainer?
I made this equipment and it is so nice!
thanks dom
Pozdrav Dominic
Большое спасибо. Очень информативно
Perfect timing!!!
Any chance you could provide some measurements for the materials you used?
Pa llios i made my own IC trainer, its very simple...contact me on instagram or facebook
I am on neither of those. I am simply asking for measurements of the materials used and their type if possible(what type of wood is that? are the screws aluminum?in what distance intervals do we drill holes in them?)
By watching the video I can't make anything out of it just by eyeing the thing. A simple "each side of the wood is *this many cm* and *this* thick and it is made out of *insert wood type*" would have been a lot better than the "try making in on your own".
Ok....i use laminate for flooring , or u can use some plywood for side part of ic trainer. For hand grip i use showel handle
Distance between holes i drill approximately
@@tomislavstajduhar7030 Hi, I would like to build my own IC, did you follow any tutorial?
Paulo Costa no, i did it on my way😀
Its very easy....
Hey Dom, what type of strap did you use to connect the trainer to ring straps? I made the trainers themselves just need to figure out how to connect them!
I think he's using the strap of rings...
Love your videos your an awesome teacher I'm at this stage could you get the same results using the gymnastic forza system ?
Well I have been doing it wrong then lol I have been doing my ring dips in my workouts and then negativing to the cross slowly till I cannot hold it.
I can descend into a cross, but my arms aren't straight, they're straightened as far as they will go, but I guess all the trauma my arms have gone through, heavy curls, submission-grappling, lots of stuff, has resulted in arms that don't fully straighten. Is there a chance the pressure of the cross might help my arms progressively straighten out? You have any advice for this sorta thing? Its just a little annoying not to have the straight arms. Do you have any suggestions for people in my circumstance? Even fully extended in a preacher curl, the arm won't straighten. I don't want to have surgery, but I'd love to be able to straighten my arms for stuff like the cross.
Honestly its likely nothing you did at all. I have about 175 degrees of flexion in my elbow too and it just becomes more noticeable as your biceps get bigger but not worse. Some people have hypermobile elbows and some like us have hypomobile elbows. I would assume this makes certain positions weaker and other ones stronger, like any mechanical leverage. If you'd like to make this less noticeable in the iron cross you could try to hit your iron cross with majority back muscles so the retraction hides it a little but its not an error.
edit: Also the curls you do especially incline and preacher certainly help your mobility not hurt it since the elbows are being torqued toward being straight at the bottom
I made one almost identical to the metal one in plywood. Pretty easy to do 🏆
I love all of his videos this man is in top shape.... Does anyone know what he does for a living???? My guess is he's a personal fitness trainer
He is he has many calisthenics students who are really good at it
Finally got unassisted iron cross pullout 😁
Better and free tip: put your hands through straps, your forearms are resting on the upper part of rings and you false grip the lower part. I mean this is free :D
And the last part about lowering down from the cross... Sure it can be very bad for bad shoulders, but if you actually get the flexibility and strenght in that evil area, your risk of injury in future (with the IC) will be really low. Even though I cant lower down yet lol, it is just my idea
Love it!
What do you think about using loop bands as assistance? I tie it on the bar over me and then i put it under one foot
I do the same bro, works perfect to for progress
@@rojojuanpablo2024 thanksss
Legit
YOU ARE REALLY HIRO😍
Hey Dom, how is your planche going? Haven't checked any calisthenics content in a while and I'm wondering how is your progress with that immensly dificult move
Had some troubles with the left elbow so stopped with planche for a month or so... Bent arm pressing strength is looking better than ever though so that's a good sign.. My military press in on 95kg for 1rep max so I'm predicting that in 2 months there's a straddle planche waiting! =)
@@trdic bro for real!!! I am so happy right now haha :D i hope i will also get a straddle one day i cant wait to see yours in 2 months.
Can you show me how to do the Iron lotus?
Hey how expensive is your online mentorship program?
Uff too expensive... =D I didn't expect anyone for a while but it would be 6 thousand $ for 6 months with weekly 1h calls, individual tutorials, training camp in the sky gym and so on...
Dominik Sky oh damn okay. Haha thank you!
can you use iron cross trainers to learn the planche?🤔
I think it would be more usefull for the crosses (maltese, victorian, inverted, iron)
Doesn't help much =)
Should iron cross training also benefit you for that planche🤩
It definitely won't hurt!
Dragon flag tutorial?
I just tried the cross for the first time, is it normal to be able to do iron cross pulls with straps when i just started?
No not at all nice job. If you can already do a full planche for some time then yeah probably but still good job takes a lot of hard work either way
@@joshbuckingham6121 yo i can also perform the pulls with the straps( at least i did two at the end of my session), the fact that this is unusual motivates me a lot thanks man💪
Fuck i hate my life, almost got it today an then my shoulder cracked...
Booam!
Son Goku?
Do you have family bro?
3 brothers a sister and like 40 cousins =D
@@trdic girlfriend?
No lo encuentro en Amazon
No es necesario, usa la progresión de la anilla en tu antebrazo y unas bandas elásticas, yo lo entreno así, mientras más progreso, más delgada es la banda elástica que uso 💪
@@rojojuanpablo2024 Gracias amigo
Ha awesome that you finally made this video! I referenced your IC training video when i made mine a while ago instagram.com/p/B6l1IGvH4aW/
i cant even get my depression right for basic exercises like push-ups
This guy can do handstands, iron cross and heavy ass weighted dips and can't do the planche. For me its vice versa, i can straddle planche but i can't do the others. I don't know how my body works anymore at this point
I can do 117kg extra weight dips. Is that heavy or not? Also one arm planche's
@@CzMnHD man thats so frickin heavy. I haven't done weighted Calisthenics in my training career as i didn't have access to weights. All i did was only bodyweight and advanced variations to swift the leverages. I can't even hold the freestanding handstand but i can do the straddle planche. It might be because of all the planche leans i have been doing for two years now
He can do planche,but he injured his shoulder that's why he's not doing the planche no more...watch his video doing planche tutorial...
@@speedsound4633 always aware of joints and tendons health, don't overtrain, carefully manipulate the volume, always properly warmup the joints(not just get hype). By doing all these carefully I've progressed this far
Could you make a video about your gym? Its interesting to see what you
did there. Whats the size of everything? I am thinking about building a
shed in my backyard and would like to know what i could do there with
your experience.