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Help With Iron X
Ok… So I have mastered all the moves I want but the Iron X…. I need help. How do I condition myself to get this move down? I hear it takes some people months to get it. Any words of advice???
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4 Replies
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Iron x has a lot to do with strength and positioning. Imagine you’re lying down on the ground in an x. Rather than everything being flat on the ground, imagine that your tummy is tucked with no gap under your back and that your arms and legs are slightly raised. On the pole, Jenyne butterfly taught us to get into an extended butterfly with a twisted grip. Lower your free leg down towards the pole as if you’re going down into a center split on pole but don’t place your ankle on. Instead let it hover there and slowly release your top foot. For strengthening, you could always try lowering down slowly from a handspring or aysha.
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Iron x has a lot to do with strength and positioning. Imagine you’re lying down on the ground in an x. Rather than everything being flat on the ground, imagine that your tummy is tucked with no gap under your back and that your arms and legs are slightly raised. On the pole, Jenyne butterfly taught us to get into an extended butterfly with a twisted grip. Lower your free leg down towards the pole as if you’re going down into a center split on pole but don’t place your ankle on. Instead let it hover there and slowly release your top foot. For strengthening, you could always try lowering down slowly from a handspring or aysha.
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Hi Ivygirl, it can take people not only months but years to get an Iron x. Taller ladies will have to work a bit harder for this one. You'll want to focus on conditioning your shoulder, chest, core, (including low back) and upper back. The shoulder conditioning lessons here would be helpful. Also using cable weights, to do a Lat Pull Down while standing, using a wider than shoulder width grip is a great one for the X!
Be careful if you choose to use a twisted grip, this grip isn't right for everyone and can cause injury to shoulders and elbows. I suggest using a split grip or true grip. Here is the lesson for the Iron X if you're interested. https://www.studioveena.com/lessons/view/500ec404-2688-4862-bded-62650ac37250 A very strong Extended Butterfly is also very helpful. https://www.studioveena.com/img/smilies/icon_flower.gif
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Thank you ladies. I have both the half mount cartwheel and and split and got that in about 4 tries. Im comfortable in a twisted grip on my left hand not my right. I do both other tricks with my left hand on top should i keep this habit?
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Always try both sides 🙂
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