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Iron Cross


Description: An Iron Cross is a great all over body exercise to help increase strength. It results in more distance for your golf shots. The Iron Cross works the typical muscles of a squat (quadriceps, glutes, hamstrings,etc.) but also is a fantastic exercise for the shoulders and chest. If you are looking for all over power, this exercise is highly recommended.

Summary:
  1. Start by selecting dumbbells that you can easily control and that won't affect your balance or ability to maintain good form throughout the exercise. Stand erect holding a dumbbell in each hand and make sure that your feet are shoulder width apart. To begin the exercise raise your arms out to the side keeping them straight until your arms and body form the letter "T". Keep your palms facing forward.
  2. Next, perform a typical squat by bending your knees and keeping them behind your toes. Make sure your rear end works backwards. At the same time as you squat, bring your arms together in front of your chest so that your palms face each other.
  3. Finish by standing up and straightening your legs. You will now form the letter "T" again at the top.
  4. Perform 3 sets of 8-10 repetitions. Go down to the count of 3 and up to the count of one. Gradually increase weight each week if possible.
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