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How to prep for Aerial SM and Iron X?
These moves are getting closer to the top of my to do list except I’m not sure how to go about learning them….for the Iron X I know I’m nowhere near doing it but does anyone have any tips or other moves that I can do to strengthen myself to do it? Also the aerial SM, I’m close but I can only crunch my knees up to my chest, I can’t get them all the way over my head yet. I know abs is a big part of it so I need to get on the ball with my P90x ab dvd, what other moves/weight lifting can I do to strengthen myself for this move? Thanks everyone I love you guys https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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6 Replies
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Iron X i wish i could help with! That is what i am working on right now!
Aerial SM- Try doing shoulder dismounts… lots of em and in different ways. If your dismount isn’t strong start low never letting your bottom or feet slam into the ground. During dismount I would start all balled up and lower my body half way then try to come back up. At first if and when my legs came back up i would wrap them back around the pole and huff and puff. After awhile this became easier and when i would lift it back up i wouldnt put my legs back on instead just try and do as many half dismounts as i could. Then started dismounting in a V once i could do half dismount crunches in a v i would lower all the way down and try to come back up.
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hey glitter! https://www.studioveena.com/img/smilies/icon_lol.gif
i dont lift weights, so i can’t help you in that department, but a couple things you can work on in general are negatives (lowering yourself down from teh position) if you can’t achieve the lift itself. so for SM, that would mean working shoulder dismounts supppper slow. another thing you can work on is sitting on the floor in front of your pole, either iwth your legs in a straddle (harder) or with your feet off the ground in a little tuck (easier). get your hands on the pole in whatever grip you use for SM, get the meaty part of your shoulder on the pole, and practice lifting off the ground… when you do it this way you can guarantee that you’re doing it with NO KICK whatsoever. the further in front of the pole that you sit yourself, and the more you lean back so that your upper body is close to horizontal, the easier it will be. so start further away- almost laying down– and gradually scootch in closer and closer and more upright for each attempt. does that make sense?
for the iron x, i’m still working on this myself, but one really great tip i got in a private with alethea was that you want to stay square to the pole for as long as possible, facing the pole, and get your body really horizontal to the ground, before you start twisting your hips around. this has helped me a lot. and for iron X, i think the easiest way to practice is starting up in the air, from either a tg/true grip handspring, or elbow aysha, and then trying to control the descent more and more. if you can have someone spot you, and hold you IN the iron X position for a second or two (so you can feel what muscles really need to work to hold you there) that helps a lot too.
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Great tips Amy!!! https://www.studioveena.com/img/smilies/icon_e_wink.gif
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thanks ladies i will try these today!
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All great tips…I will add…When doing negative (lowering down) work or Static holds Don’t forget to BREATH… https://www.studioveena.com/img/smilies/icon_redface.gif Its very common to want to hold your breath when doing these https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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For the iron x, I recommend trying a slow decent from twisted grip handspring over and over again. You can go all the way down, as slowly as possible, or go down a little bit (literally an inch or two), and then come back. Repeating that and adding a little bit of distance each time will slowly build your strength for the iron x. I also think that learning to lift into your TG handspring rather than kicking will use many of the same muscles as the iron x.
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