Iron maiden is basically a GHR without the bench. Have a buddy **** on the backs of your feet while you are kneeling and drop onto your face as slowly as possible, resisting all the way down. Once on the bottom push up with your hands as hard as possible while trying to bend your knees back to the kneeling position. Shreds the Glutes and your calves.
Never heard of that referred to as iron maidens before. They're more commonly known as ghetto GHRs. They're supposed to be primarily a hamstring exercise, with a lot of glute involvement. Something tells me you need to get better at using your hamstrings.
So i'm finally getting my **** together squat wise. I've been doing form work for the last 2(?) months now and Its finally coming together. What started out as simply doing light weight progressed to doing safety squat bar work. I moved my belt as low as I could so its across my fupa and it really makes it much more difficult to cave the knees in. Its not perfect yet but its miles better from where it used to be. Doing lots of extra accessory work too that always includes something to do with the abs.
