Iron X

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This can be one of the most challenging pole dance moves. It may take months or years of training to hold a steady Iron X.

I’ll cover 2 hand placements with close up views and 2 methods of entry. Having a solid Extended butterfly is extremely helpful before moving on to this trick. Limit practice time to two times per week to allow for adequate recovery for the muscles.

Pole shoulder press

Lying v straddle

Superman back

Planks

Pole rows

Lateral pull downs

Internal shoulder rotations

External shoulder rotations

Strengthens: TRAPEZIUS / LATISSISMUS / PECTORALS / DELTOIDS / TRICEPS / BICEPS / ABDOMINALS / OBLIQUES / ERECTOR SPINAE / GLUTES / ABDUCTORS

Responses

  1. Is it bad to have the top arm extended in true grip? I see a lot of people doing it with the arm bent (split grip sometimes too) but I don’t feel stable that way lol.

  2. I tried both. If I do SG I need to keep my arm straight or it feels unstable bent, if I do cup it felt better bent. I do EB in a SG and Ayeshas TG. I have not really used cup grip before apart from in SM.

  3. If you can do this from the pole, would I be able to do it from the ground? Like lift up. Do you recommend learning it from the pole first than try from the ground. I have been trying it from the ground but just get my tippy toes up but nothing else.

  4. I love this video and your information on how to get Into IX. – so since I’m new to this website I have two questions – the videos below the IX video are those the strength training excercise you recommend to build up to iron x? And also why do u feel against he twisted grip? Safety? Harder? Just curious your point of view. Thank you!!

  5. Thank you I will read the blog. I have pole class tomorrow and can’t wait to try this. I’m sucked into you website there is so much information I’m loving it. My instructor is learning from Estée Zakar we generally try to get into IX from a handspring and for me that has been the TG HS so I’m hoping maybe with your suggestions I can eventually get it! I want it! 🙂

    1. It’s going to vary from person to person depending on where your strength is whether it’s a top arm bottom arm, torso. I suggest trying looking up looking down, looking straight ahead and see, which works for you. Most tricks were head position can affect your balance or strength. It can really vary from person to person.