Iron Cross Guide (Calisthenics)

Рет қаралды 3,015

Күн бұрын

hi everyone, I hope you're doing well with your training, relationships and life in general.
write me down in the comments what kind of videos would you like to see in the future as I will be a little more active on youtube for the next few months
song: Ryan Little - sunkissed
My Instagram (New): sasa.venos
Detailed and affordable planche e-book if you want to support my work: payhip.com/b/DQ4tz

Пікірлер: 76

@vietphi1043 Ай бұрын

bro just disappeared for a time and came back with an iron cross tutorial

@SasaVenos 29 күн бұрын

Never let them know your next move

@jalilnazarli13 29 күн бұрын

The humor in your videos is getting better and better 💀

@SasaVenos 23 күн бұрын

im trying hard lmaooo

@georgepetrou501 Ай бұрын

I was literally searching for this yesterday and was sad you hadn't posted an IC tutorial. The calisthenics Gods have blessed me. I hope I can learn a lot from this.

@josephlqg7612 Ай бұрын

Always a great source of knowledge in the sport!!! 🙏🏽

@SasaVenos 23 күн бұрын

appreaciated

@playgroundinvader Ай бұрын

the goat is back

@raymakerscalisthenics660 Ай бұрын

Honestly, I found the best exercise for me was using a cable machine at a commercial gym to consistently measure progress and to scale if necessary. If you take the small handles they have available at your gym, you can actually loop them around your rings, allowing you to do cross holds, pulls, even other movements like inverted cross pulls, zanetti press, etc., through a full range of motion and condition the specific areas for going on the actual rings

@SasaVenos 23 күн бұрын

thanks for the opinion. I always wanted to do these but they are literally too specific to be done as accessories since the main work are the skills themselves (the peak of specificity). but i guess that only applies for someone who is already decent at the skill and can work with light bands

@cyrax6361 18 күн бұрын

Im doing butterfly press on the dream machine and holy fuck im getting swole from it and some good old Rope climbing for giant back and arms. As for the rotator cuff I was spamming lu raises for rotator cuff made of cast iron.

@calisthenics1010 Ай бұрын

Best tutorial for iron cross, period

@niflox Ай бұрын

do a guide for handstand and handstand push up pls you are amaing

@android666game 29 күн бұрын

He already did it kzfaq.info/get/bejne/nNKhmNt327XefYU.html

@SasaVenos 29 күн бұрын

Will think about it, thanks for suggestion

@alpha.4fx 27 күн бұрын

thank you for the guide

@sicklemassskm5948 Ай бұрын

Your content is absolutely nice stuff in Calisthenics/Gymnastics community

@SasaVenos 23 күн бұрын

thank you!

@akashayyar7345 26 күн бұрын

Now i am craving iron cross, 😂 gonna get it now😈

@android666game 29 күн бұрын

Amazing as always!!

@SasaVenos 29 күн бұрын

Thanks man!

@andreslucas4044 Ай бұрын

I have been waiting for this tutorial for a long time...

@L-strength Ай бұрын

Great video my friend 😁

@furygamingtamilfreefiree7765 Ай бұрын

Plz Make a video about your hspu form and which is correct leaning or staying vertical which is best for shoulders. I'm doing face to wall hspu for planche plz plz plz made a video on that😭😭😭😭plz make a tutorial on wall hspu form

@hecate7278 29 күн бұрын

Wdym with leaning or staying vertical?

@furygamingtamilfreefiree7765 29 күн бұрын

@@hecate7278 making a 90° angle and elbows in (lean) and staying vertical and little elbows out. I'm asking especially for chest 2 wall hspu because sometimes I feel more shoulders in elbows out and I saw sasa venos doing that on wall hspu but some says to keep elbow in

@SasaVenos 23 күн бұрын

leaning forward will put more emphasis on the anterior delts, however i think even wide hspus are good for building shoulders for planche strength later

@furygamingtamilfreefiree7765 23 күн бұрын

@@SasaVenos very very thanks bro I saw ur planche route vid now I am working on deep hspu on wall bcoz I can't wait to do free standing hspu so should I go wide on wall hspu?(especially for planche strength) And ur videos are very helpful that weighted pull up vid is amazing and once thanks for all videos you made. Ur a legend

@tetrapak994 Ай бұрын

Wake up babe, new venos video just dropped

@SasaVenos 29 күн бұрын

🤣

@wallesdrop3026 Ай бұрын

more planche videos pls? maybe tell us what exercises are good for a program. for example what about box maltese for planche

@SasaVenos 23 күн бұрын

will see

@pepitonuncapaga4106 15 күн бұрын

Maaan i've seen too many videos sayin that scapular depression is crucial but when i train iron cross i feel like something is wrong, my shoulders wants to elevate but i dont let them because that thought. From now i will let the elevation come natural. Thanks for your info

@hugod327 13 күн бұрын

I am in the same boat

@SasaVenos 7 күн бұрын

elevation happens naturally as you abduct the humerus, thanks for the comment!

@vadimsarthannel4565 29 күн бұрын

Saša thinks we are ready for this one

@SasaVenos 29 күн бұрын

🤣🤣

@selig_sw178 29 күн бұрын

IC is such a great skill to learn, It’s much easier for taller heavier guys compared to full Pl since it’s not a horizontal skill, u build great biceps size as well as strength in straight arms, wich will help you later on for Maltese and Supi Pl. Would train it only once per week if you also work on hefesto wich can help reduce the elbow pain, for complet beginner I would also recommend to spend at least 3 month of straight arm dumble butterfly’s for conditioning. Btw my Rekord is 13 sec, but I struggle in Nakayama my max is with -6kg band. Maby a Nakayama Tuto next will be awesome since there is non on yt. Great job like always bro 👌🏻

@SasaVenos 29 күн бұрын

Great suggestion. Will for sure do it in the future

@FilippoCardoni 26 күн бұрын

@@SasaVenos An azarian, too. I've got a decently solid cross (around 10 secs and i can even press up from there 1-2 times) I feel like I'm close to the azarian but I can't still keep my arms entirely straight and every attempt feels too hard on my body, so I don't train it often, but I can't get an idea on how to train it comfortably if not using a dream machine, loop bands simply "roll" up towards the pelvis/shins and it hurts like hell 🤣

@aloci3370 26 күн бұрын

As a taller guy it's not easier than horizontal skills because my arms are long af😂

@hugod327 13 күн бұрын

@@aloci3370 Exactly, it is just as hard. The argument of it being easier for heavier dudes also makes no sense. When you see heavy athletes perform leverage based horizontal skills, the weight that make them "heavy" is muscle in the upper body. The extra weight counteracts to the leverage disadvantage of the long legs/ bigger quads and gives a mechanical advantage. However, when you are heavier in the cross, there is no inherent mechanical benefit.

@lorenzaumann715 Ай бұрын

Great video, I'm gonna use this strategy when I will train the iron cross. You said in the vid that you can do a 2 second hold with bodyweight, when you can do a 10s hold with a 8kg band. But I can do a 9s hold with a 7kg band of adv tuck planche, but only a one second hold

@SasaVenos 29 күн бұрын

You would have to show me the clips, the band probably isnt 8kgs but more, attach the dumbbell to see how much it really is

@lorenzaumann715 29 күн бұрын

@@SasaVenos On the packet it was described as 15-25 pounds, but I try that dumbell thing, that sounds pretty nice to test the strenght of bands

@lorenzaumann715 29 күн бұрын

@@SasaVenos how do I excactly know if it is that weight? Like when the band can hold 6kg of weiht short before it touches the ground, it supports 6kg right?

@lorenzaumann715 29 күн бұрын

@@SasaVenos with 4kg dumbbell it is short before touching the ground

@SasaVenos 23 күн бұрын

@@lorenzaumann715 very odd bro. honestly im still sceptic haha. only 4kgs is almost a micro band

@dusk7642 Ай бұрын

lessgo

@GPAsta1k Ай бұрын

long time no see sasa, we miss you big champ 💪👊

@SasaVenos 29 күн бұрын

Haha thanks bro 🤝

@maxsim_sw 21 күн бұрын

Nakayama tutorial when?

@fwoggangidk Ай бұрын

Hi!! Amazing video. I just have a question : I wanna do pull-ups for volume (endurance, ladder sets...) but i want to do it with BTN pull-ups. I *am* mobile enough, it does not hurt, and all the base safety measures are respected. Would you un-recommend it, or do you believe it's fine?

@SasaVenos 23 күн бұрын

I have no idea why is your goal so oddly specific hahaha. I think if you do them in a high rep ranges for a long time you could have problems with the external rotators in the RC but honestly idk maybe you'll be just fine.

@fwoggangidk 18 күн бұрын

@@SasaVenosYeah, pretty specific. Thanks! :D

@aoda1995 25 күн бұрын

did you deleted your video about wrist routine?

@locthanhnguyen2701 24 күн бұрын

can you make a maltese tutorial please 🙏

@SasaVenos 23 күн бұрын

i'll see 🤔

@cherif.mohamed.chenioni 22 күн бұрын

bro when it comes to skills, should i still incorporate sets and reps in the workouts, if so then in what rep range and rpe

@SasaVenos 19 күн бұрын

Thats very individual, depends on what goals you have, how much do you eat, etc

@nigelmaccuver9122 22 күн бұрын

You have a good physique what’s your height and weight?

@SasaVenos 19 күн бұрын

170cm / 77kgs

@kahaliid9805 Ай бұрын

When are you telling us how you setup the rings on your ceiling at home bro?

@SasaVenos 29 күн бұрын

Ask my father he's the guy 🤣

@ladrian_22 29 күн бұрын

nice video. but i thought you were strongly against using any bands with more than 10kg assistance? if so, then why does the sample routine shown in 8:32 include 15kg assisted crosses?

@SasaVenos 29 күн бұрын

I was wrong in a way. Lets say that now i think it might not be a bad idea to start training for the skill with more assistance (a little more than a light band). However, i am still against heavy bands. One more thing, in cross you really dont have progressions, you can only really use bands or straps progressions.. or train on the lower end of the specificity spectrum by improving your planche, maltese and weighted pullups/front lever those will have some carryover to the cross

@ladrian_22 29 күн бұрын

@@SasaVenosThanks for the explanation👊🏻

@alt0256 Ай бұрын

could u re-upload the vids that u deleted? they really were helpful

@SasaVenos 29 күн бұрын

Which ones? 🤔

@alt0256 23 күн бұрын

@@SasaVenos I actually forgot their titles but i'm sure they were very helpful and the amount of information they had cannot be found anywhere, we would really appreciate it if you re-upload them man 🙏🏻