Nikita Day started this discussion ·
Hi everyone. I am struggling with Iron X. Does anyone have any tips for it? I've been working on it for about 5 months and not getting any closer.
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I like to get really nice in my as he a before I go into my x... As I rotate just my hips toward the mirror or wall I keep my chest to the sky..I am pushing with my bottom are and pulling with my top...If you look at my videos it shows you really aren't straight out but hips are more straddle towards the pole. I have a few videos that really show it at a good angle of what I mean...my x took my a while to get and I still can't hold it for more then a few seconds
Also do you have a video I can see you doing it? Helps with trouble shooting
Thanks so much! I will check out the video. I don't have a video at the moment but I'll be poling on Monday so I'll take one and post it.
Which grip are you working on it with? I will watch for your video.
I've been working with twisted grip. I am going to try doing it with a cup grip and see if that helps at all
Veena ·
Yes, video please :) There is a lesson here if you have not seen it, using both True grip and regular (thumb up). Keep in mind it can take years to build up the strength and muscle memory for this move, the taller you are the more strength is needed. https://www.studioveena.com/lessons/view/500ec404-2688-4862-bded-62650ac37250
I started working on it too. My goal is the end of the year. gives me some time. But any tips are always welcome on what to focus on.
Here's a picture
Uploading a video isn't working for me, but i can only hold it for a split second so hopefully the picture helps a little
Any advice you get I could use too I have been working on this for too long and it is angering me too!!! I am about where you are as well! I started shifting my focus to deadlifting thinking it would help build more muscle to hold better but I don't know of it is helping any...
the way you are positioning your hands are probably the reasonwhy lol. try holding them in the same direction(:
From looking at the photos, your bottom leg seems to be on a different angle from the top. To go into it, the rotation comes from your shoulders/torso and your hips, but you keep your legs still. If your legs are changing angles, then you are trying to rotate by moving them. I hope that makes sense!
I would say the same thing as @jsheridan this videos shows it well https://www.youtube.com/watch?v=n9-0ln6HuN0 - also bottom arm needs to be pushing out hard - And engaged core - Longest i have held mine if for about 3/4 seconds so im not expert but just a bit of advice :-)
Veena ·
First I do not suggest using the twisted grip, over time this can be harmful to the shoulder, elbow or wrist, for some people it can be fine, but as an instructor I say use this grip as a last resort. If you have the ability to hyper extend at the elbow, moves with a twisted grip or split grip should be done with care, being sure the NOT lock out the joint, because again over time this is too strenuous and may cause injury. To avoid overuse injury limit your attempts to 10 times or less and no more then 3 times a week. You may feel you have to try this move everyday or for a whole session, but in the end you could end up with tendonitis or other common poler issues. I can see in your pic that the legs are coming directly down in line with the torso, this makes holding very difficult. Instead you want to think of keeping the lower leg pointing forward, towards one wall (both legs still in V) and upper leg pointing far back, towards the opposite wall this will twist the hips and make holding the pose much easier, the wider you can split the easier it will be to hold as well. If your taking the lessons here you'll find all of this info and more there https://www.studioveena.com/lessons/view/500ec404-2688-4862-bded-62650ac37250
joni1 ·
When coming down from the Iron X, is the back arched or curved in?
Veena ·
I teach is with a SLIGHT curve. I've seen others teach to arch the back, I personally feel that's not the best option because it makes engaging the abs difficult therefore, it could place unnecessary stress on the low back. If you take a look at the still shot of the lesson video I shared you'll see my back isn't arched or rounded. The movement for the legs comes from the hips not the waist, however, I do have you holding a SLIGHT C shape with the low back, it should not be over exaggerated or round the whole spine pulling the shoulders forward, but just enough to help tuck the bum and engage the abdominals. It's addressed in the lesson if you have them. :)
I'm working on my iron x too, and found a little trick to help with the body position. Like the Aerial Amy video shows, you want to rotate into the position instead of lowering. I found it's easier to do that if you go into your Ayesha (any grip) and pike your legs with your ankles on the pole and really sit back in this position, hips pretty far from the pole. From there, open your leg out to the side as you rotate your chest. Your second ankle will unhook as you fully settle into the iron x. Quick note the pike isn't supposed to be supportive, just a reminder to open your legs to the side.
