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How to do the Iron Cross Squat on the StrongBoard Balance platform

The StrongBoard Balance utilizes a platform mounted on four compression springs which allows individuals to use their own bodyweight to create resistance and instability. As the human body naturally seeks stabilization, it must recruit various muscles and keep the core engaged, just to maintain balance throughout the workout. StrongBoard Balance forces variable surface movements, requiring the user to react and adjust to the shift in weight distribution. Simply just standing and balancing on StrongBoard Balance provides a complete core workout!

Whether users are not very active or elite athletes, StrongBoard Balance offers a challenging workout for everyone, every time. Regular use of the board improves balance, coordination, posture and strength through functional training. StrongBoard Balance also provides reactive training, enhancing a user's proprioception. Think of this like your body’s fast reaction to driving a car and having to step on a brake when a ball rolls into the street. This type of proprioception training aids in engaging both fast and slow twitch muscle fibers. It also helps to stabilize the body’s joints.

These simple actions help to expedite injury rehabilitation, help prevent future injuries, and trains the brain to handle multi-tasking movements. Regular use of the StrongBoard Balance platform will enhance any exercise, but, most of all, it makes exercise challenging and fun!

A great exercise to perform on the StrongBoard Balance is the Iron Cross Squats. This advanced exercise requires a StrongBoard Balance platform and a pair of light weight dumbbells. You might even want to try it first by not using any weights at all just to make sure your body can master the multi-movements. Instead of holding the dumbbells, make a fist and utilize your own body weight.

Before you start, you must first know the correct way to mount the StrongBoard Balance platform.

  • Place one foot on one side of the board where the outside of your foot hugs the edge of the platform handle.
  • Push the platform down until you feel it make contact with the floor.
  • Bring the other foot up and place it against the opposite platform handle.
  • With your knees slightly bent, push the highest foot down and then distribute your weight evenly to both feet in order to level out the platform.

You are now on and ready to go!

To perform Iron Cross Squats:

  • Standing on the StrongBoard Balance, with one dumbbell in each hand, bring your arms straight out to the sides to shoulder height.
  • It’s important to keep your upper body as straight as possible, so engage that core! Stand up straight, chest out and shoulders back, and keep your eyes focused on the horizon ahead.
  • Now lower yourself into a squat position while you pull your arms together and curl them in towards your chest.
  • Hold the squat in the lowered position for one full beat while you simultaneously squeeze your glutes and stabilize your body.
  • While in the lowered squat position, extend your arms straight out to the sides then return to the standing position.
  • Repeat for the desired amount of repetitions (8 to 10 repetitions to start).

Points to remember:

Remember to exhale as you come up from the squat position. An easy way to remember how to breathe is to determine the hardest part of the exercise (the “exertion”) or where you exert the most energy. E X is in the word “exhale” and E X is in the word “exertion.”

Avoid very quick or ballistic movements. This advanced exercise should be done in a controlled manner.

If you’re a little older, or have problems with balance, always hold onto something in front of you like a kitchen counter or closet railing.

Form is essential, so make sure before adding any weights or dumbbells you can master this movement without using any weights. Believe me… you’ll get plenty sore your first time just going through the motions of this exercise!