Twisted grip or straight grip? How to lower into either one
Usually we are stronger in twisted grip because of the thorough way it wraps your hand and wrist around the pole. Straight grip is normally the most challenging followed by cup grip and then twisted grip. Each grip has its merits and each has its cons, no more so than the twisted grip.
When using momentum to achieve a pose or hold it can be dangerous if the muscles used are not really strong enough to hold the load.
Did you know that you can lower into twisted grip or straight grip and it depends on which side of the pole your body and high hand is on?
If you've ever been around the gym you may have heard of "doing the negative" also known as the lowering strength training technique. Concentric [positive] contractions lift against gravity, shortening the muscle while eccentric [negative] contractions lower, lengthening the muscle also using gravity as resistance.
The safest way to get into split grip holds if not dead-lifting into them from the floor is to lower into them from another pose.
For this tutorial video I will be showing you how to lower into an Iron X based off a one leg hang as my start position for all split grip moves. This is done for uniformity and to clearly show which side of the body the pole is on. The side of the body the pole is on is most important information and the crux of the entire tutorial.
Please note I used the words "hand spring" interchangeably with "split grip." This is because when these moves came out 7 or 8 years ago there was not much of a distinction, if you cart wheeled into the move or lowered into the move (in this case being the Iron X) and you had both hands on the pole in a split grip, it was still called handspring. Ayesha [who the flip is Ayesha] wasn't even a thing yet.
At first you may only be strong enough to lower without being able to hold it, that is okay, persist eventually you will build the strength it takes to get the hold.
The twisted grip will usually rotate you around a half turn from where you started in one leg hang pose.
When finally in position with legs off the pole and in straddle position it is best to bring the feet as wide and close to the ear level as possible for stability.