Iron Cross Guide (Calisthenics)

[@resolvdd2730]

5:09 "we are not gymnasts" meanwhile me being a gymnmast and getting deductions for false grip

[@vietphi1043]

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

[@SasaVenos]

Never let them know your next move

[@jalilnazarli13]

The humor in your videos is getting better and better 💀

[@SasaVenos]

im trying hard lmaooo

[@georgepetrou501]

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.

[@stijnvanbalen5234]

This is the most valuable, informative video on iron cross, thank you!

[@calisthenics1010]

Best tutorial for iron cross, period

[@playgroundinvader]

the goat is back

[@josephlqg7612]

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

[@SasaVenos]

appreaciated

[@RandomHistoryVideos]

Great video thank you

[@raymakerscalisthenics660]

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]

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

[@andreslucas4044]

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

[@sicklemassskm5948]

Your content is absolutely nice stuff in Calisthenics/Gymnastics community

[@SasaVenos]

thank you!

[@tvujtatata]

I love bulgarian dips. Can do only like 7-8 but the internal rotation part makes it feel really good on chest too. I need 25 kg assist for RTO tuck planche but I am 90 kg myself. And one leg front lever on rings. Still waiting with cross training. Only thing I do is 2-3 sets/week of straight arm ring fly. Cant get fully to the side yet, it feels brutal. Way more difficult than elevated RTO planche lean.

[@niflox]

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

[@android666game]

He already did it kzbin.info/www/bejne/nJ3Ulqt8q7Stg7M

[@SasaVenos]

Will think about it, thanks for suggestion

[@pepitonuncapaga4106]

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]

I am in the same boat

[@SasaVenos]

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

[@cyrax6361]

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.

[@android666game]

Amazing as always!!

[@SasaVenos]

Thanks man!

[@lorenzaumann715]

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]

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]

@@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]

@@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]

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

[@SasaVenos]

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

[@furygamingtamilfreefiree7765]

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]

Wdym with leaning or staying vertical?

[@furygamingtamilfreefiree7765]

@@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]

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]

@@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

[@selig_sw178]

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]

Great suggestion. Will for sure do it in the future

[@FilippoCardoni]

@@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 🤣

[@lock2821]

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

[@hugod327]

​​​​​@@lock2821 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.

[@alpha.4fx]

thank you for the guide

[@tetrapak994]

Wake up babe, new venos video just dropped

[@SasaVenos]

🤣

[@L-strength]

Great video my friend 😁

[@wallesdrop3026]

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

[@SasaVenos]

will see

[@vadimsarthannel4565]

Saša thinks we are ready for this one

[@SasaVenos]

🤣🤣

[@akashayyar7345]

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

[@truongsinh9955]

Hi Sasa, do you mind looking at the following list to see whether I qualify to start Iron Cross training? 67 kg body weight +45 kg x 5 reps x 5 sets weighted chin ups Bulgarian dips bw x 5 reps x 5 sets RTO hold while swinging 30 seconds x 5 sets

[@maxsim_sw]

Nakayama tutorial when?

[@andresemiliolucasjaramillo9314]

Will the next tutorial be about the Victorian cross?

[@ladrian_22]

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]

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]

@@SasaVenosThanks for the explanation👊🏻

[@fwoggangidk]

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]

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]

​@@SasaVenosYeah, pretty specific. Thanks! :D

[@GPAsta1k]

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

[@SasaVenos]

Haha thanks bro 🤝

[@cherif.mohamed.chenioni]

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]

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

[@locthanhnguyen2701]

can you make a maltese tutorial please 🙏

[@SasaVenos]

i'll see 🤔

[@nigelmaccuver9122]

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

[@SasaVenos]

170cm / 77kgs

[@kahaliid9805]

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

[@SasaVenos]

Ask my father he's the guy 🤣

[@alt0256]

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

[@SasaVenos]

Which ones? 🤔

[@alt0256]

@@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 🙏🏻

[@AbhishekSingh-vw7fc]

Bro why did u deleted some of ur videos. And next plz do 90 degree pushup. Your videos are awesome.

[@SasaVenos]

Didnt like how i presented the information

[@dusk7642]

lessgo

[@АлександрСиюткин-б5ы]

Bro what height your parallettes at 1.33?

[@SasaVenos]

15cm

[@momcilomrkaic2214]

Brate je l si iz srbije? Cini mi se da cujem "Ne seri" na 5:44. Svaka cast odlican video nastavi da cepas

[@SasaVenos]

iz hrvatske, hvala 😁

[@monoshiki97]

Thank you, can you say which is harder? protracted or retracted iron cross