About 1 month ago I figured out a good setup to train inverted iron cross.
These are some clips from my session today. 3rd day practicing the move! I feel more comfortable kicking up into position and making micro adjustments. I'm not fully aligned every time and am working to get there more consistently, but still really good progress.
Having a lot of fun training this skill! The clip at 58s is my favorite :)
Finally got my goal of a 10s Iron Cross! I was really hoping to get one before summer ends and I think I just barely made it. I think my form is good.
Shoulders, arms, and chest felt great so I also tried a Nakayama pr which I got! It was rushed but I mainly wanted the reps. Happy with the progress given I got Nakayama a couple weeks ago.
Last couple clips were my previous 10s cross hold attempts throughout the summer. Enjoy my suffering!
Hi,
Just wanted to share some clips of my maltese session today because I was happy about the improvements. They're small changes and it took a lot of effort. But I think it's worth the grind.
Compared to the last maltese post I made 3 months ago,
- my false grip is a lot smaller. mostly wrists curled, not really on the rings
- the push from my shoulders feel stronger. I don't feel like I'm resting in the joint as much
- my elbows feel more solid.
- line could a better here but I think that'll iron itself out as I get stronger
Looking forward to comparing how these look near the end of the year!
One of the toughest and fun things about this hobby/sport is working really hard to make minor improvements on these skills. I'm sure a lot of ya'll can related.
What's the toughest small changed you guys worked to fix?
Hey folks,
I got a really good Nakayama today and wanted to share some clips!
This is definitely my best one yet! I was spending a lot of time this year improving my cross and trying to reduce my false grip. All my previous successful Nakayama attempts (which were few & far between) relied heavily on big false grip to make the move.
I'm super happy how these turned out, and without false grip spam too! Movement felt good. Shoulders and elbows weren't bothered (was coming out of a small rest week). Happy with how level I was during the move.
Small nitpicks:
- my wrists slightly curled
- back lever could have been tighter and held longer at the bottom
I'll be working towards feeling stronger in the movement and hopefully building up the strength to do it for reps! Also still want to get Azarian roll to cross one day.
I also shared 3 clips at the end of my cross/nakayama in 2025, 2024, and 2023. Maybe some of ya'll will find it interesting. It's been a lot of fun building up to this!
Hey folks, I just wanted to share the pullup PR I got today :)
Really happy with how it turned out. Wasn't expecting a PR today but back felt good and weight moved pretty smoothly I think. I attempted 140lbs 3-4 weeks ago but my chin didn't clear the bar. It cleared the bar today on my second set! I also got another rep 30min later but didn't record that.
Maybe I'll get a 150lbs pullup this year! Probably not but it sure would be cool. It took me forever to be comfortable with 135lbs. I think I'll get one in the medium term future. Wish me luck!
Hey folks, I've been training dips on & off over the years and a couple weeks ago I found out I could move 180lbs (~81kg, sorry I'm from the US :) ). I just wanted to share a few clips. How's my form?
- First clip was On June 7th. I was ~131lbs (~59kg) at the time and it was my first time getting 180lbs. It was a random day, my shoulders happened to feel good and I just kept adding weight. Awesome when that happens.
Before that I may have sporadically attempted it once or twice and failed. I think before this, a high 165lbs dip was the best I could do which was around 2024. I think my work with deep push helped.
- Second clip was on June 20th. Was really happy with my dips progress so I bought a dip bar. I was a little high here because my rack wasn't bolted down at the time so it moved a little. Was kinda scary. Rack is bolted down now, so I can train heavier at home!
- Third clip was July 14. Dip felt pretty good! Im about 127lbs (~57kg) now and I'll try dipping ~160lbs for my a couple reps for my working sets.
This has been really motivating and I'm hoping to dip 200lbs (~90kg) and hopefully 225lbs (~102kg) around this body weight. Do you guys think 225lbs dips is in the cards for me? I'm looking forward to trying!
Attempted some pelican planche pushups today. I know I'm not fully really ready for this move yet but my shoulders felt good today. Dumb & potentially dangerous decision but still really fun :)
Some form critiques & things I wanna improve:
- My lockout at the top is weak, especially second clip
- My engagement for protraction can be better
- I lose my line
- For the first two clips my arms squeeze against my side to compensate for lack of strength
- Other things I can't think of right now lol
But I think it's still pretty cool that I can squeeze out 2 (ugly) reps. 3 reps if you're being super generous.
I'll keep working to improve these! Wish me luck
Been playing around with dips on & off past couple months. Never been able to hit 180lbs before but got it today!
Felt quite good and really happy with the depth! I think my deep planche work helped.
I feel really good about potentially hitting 200lbs dip around my current bodyweight now :)
First clip is 180lbs
Second clip was the set before with 170lbs and before that I was repping out 160lbs
Today I decided to check how my maltese form looks with false grip. I can hold pretty consistently now with a good line.
Last 2 clips is what most my maltese sets look like. Stuck at around 2 bands. Still feels very hard but I'm slowly chipping away at not using false grip.
Hovering at ~7-8s holds! Iron cross still feels hard so I make silly faces & gotta unwind after an attempt.
10s hold right around the corner and now I feel like I could get 15-20s over the summer. Wish me luck :)
Form isn't pretty but I'm happy with squeezing 1-2ish reps
Ideally line should be straight all the way through and not shaking. Also, I'd like to hold the top of the planche for a second or two each rep. Had to rush through reps cause I'm not strong enough.
Haven't been able to really do these since about ~1yr ago. Here's hoping they get better going forward!