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Starting Iron X
Hi
I'm starting to work on Iron X from off the ground. I've been told to start by slightly bend my lower arm so I can use it to support some weight first and just try to hold as long as I can. I know this is going to take me a long time, but do you have any technique or strengthening tips?
Thanks
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4 Replies
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Hi there
Wouldn't bend my elbow as the straight arm helps with the push plus protects your wrist and forearm….im sitting with a chronic forearm from doing incorrect hand springs ie: bent elbow.
Instead rather drop your bottom hand lower to the ground, top arm cup grip, when going into iron X pull with your top arm as if trying to pull your chest to the ceiling twisting hips upward just slightly.
I could never do a iron X until a few weeks ago where i studied 1 of Evgeny Greshilov's video's and saw what he does, now i'm holding it, not 100% horizontal yet but holding and to the untrained i looks like a pro…..hahahaha…still building up the strength to get my lines right.
Hope this helps
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I've noticed with the slight bend in my lower elbow I engage my back muscles and support better. Note I'm not yet doing a solid IronX, but I've been working on my dead lifts that way. When I lock my arm I get pain in my shoulder. A locked bottom arm can be really bad for your elbow, especially if you're hyperflexible. I've noticed no increased wrist/forearm pain since switching to the slight bend. I would agree with everything else rayne says though.
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Shimmy just put out a GREAT vid about this subject recently, but I’m failing at finding the link. Anyway she was talking about the importance of keeping just enough bend in the bottom arm that it’s not “locked out” because the hyper extension is dangerous and unstable. She posted a video of her doing a twisted grip hold during a performance and she let her bottom arm go into that locked out, hyper extended position and she starts to wobble like crazy. She posted it as like a tips video for working bracket holds. If anyone knows where that video is, help me out cause I can’t find it!
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