Iron X

This can be one of the most challenging pole dance moves. It may take months or years of training to hold a steady Iron X. Please note we now call the "true grip" Cup Grip, and this video explains the difference.

I'll cover 2 hand placements with close-up views and 2 methods of entry. Having a solid Extended Butterfly is extremely helpful before moving on to this trick. Limit practice time to twice per week to allow for adequate recovery for the muscles.

Pole shoulder press

Lying V straddle

Internal shoulder rotations

External shoulder rotations

Strengthens: TRAPEZIUS / LATISSIMUS DORSI / PECTORALS / DELTOIDS / TRICEPS / BICEPS / ABDOMINALS / OBLIQUES / ERECTOR SPINAE / GLUTES / ABDUCTORS

Iron X

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