James Wilson: For the iron cross, what you're going to need is your pair of dumbbells and you need to get a 12-inch height box. I highly recommend in getting some sort of box that you can sit back on to, mainly just to give you an idea of how deep you're coming. You'll be surprised as you get a little bit tired, how your depth starts to get a little bit less, a little bit less. So, whenever you're doing some sort of squatting motion, it's good to have a box behind you, just as in depth case you make sure that you're coming down deep enough each and everytime.
So, I recommend start it now with five pounds, if your shoulders aren't real strong, you may find even new things to use something lighter like a two-and-a-half pound plate or something like that. This exercise gets heavy real quick. The way that it works is you're going to grab your dumbbells and then stand in front of your box, feet shoulder width apart, get some principles of movement gone, three it's all the contact points with the ground, you got your abs tight, shoulders pull down and back, you know raise dumbbells out to the side. What you're going to do is, as you squat down -- and come up in front, and you stand up, and then come I got to the side, down and up like that.
What you're looking for is keeping your shoulders, down and back, so no point during the movement that your shoulders start to creep up towards your ears. We're going to notice, as you come down and they come forward, I mean a real tendency to just let those shoulders come up towards your ears. So, if your shoulders come up towards your ears, a big matter of quarter inch. The weight is to heavy, you need to back up doing 20-pound iron cross as it look like this is, is in doing anything for you. You'll be much better to back off even like five pounds. Keep those shoulders bend down at back; as you're doing the movement, you're keeping those shoulders down on their socket like that, those thing is here tension what's happened to your feet, you know keeping those outside and just pressing the ground, weight back on your heels as you stand, you want to push to the heels and squeeze your glute, power yourself back up.
So, again a very simple movement, a very strong one, it is a great way to you know get some good shoulder stabilization strength and also just work on your lower body lifting mechanic. So, there is the iron cross.
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