The Iron Cross and Maltese are two of the most iconic and challenging skills performed on the still rings in men’s gymnastics.
While both elements showcase immense strength, control, and dedication, they differ in technique, difficulty, and execution. In this article, we’ll look at what makes these moves different.
The Iron Cross
The Iron Cross is a fundamental skill in rings gymnastics, known for its extreme difficulty and the sheer strength required to hold the position. It’s considered one of the classic “strength elements” on the rings, performed in both competition and training by elite gymnasts.
Body Position in the Iron Cross
In the Iron Cross, the gymnast must suspend themselves on the rings with their arms extended out to the sides, parallel to the floor. The body must remain in a straight line from head to toe, and the arms must be held horizontally, creating a “T” shape. The rings should remain steady, and the gymnast must avoid swinging or relying on momentum. This position is extremely difficult to maintain and requires incredible shoulder and core strength.
- Arms: Fully extended, parallel to the floor.
- Body: Horizontal, with legs together, in a straight line.
- Key Muscles: The primary muscles engaged during the Iron Cross are the shoulders, biceps, triceps, forearms, chest, and core.
Difficulty and Execution
The Iron Cross is graded based on its execution, with deductions for any visible swing, lack of form, or instability. Holding the position for a few seconds shows a gymnast’s control and power. This element is often seen in routines as part of a strength sequence, and it can be used as a prerequisite for more difficult skills.
The Iron Cross has historically been used in the execution of high-difficulty routines. It is rated as a high-level skill, earning gymnasts valuable points in their routines. A gymnast’s ability to hold an Iron Cross with good form is a testament to their strength and dedication.
The Maltese
The Maltese Cross is an advanced skill on the rings that requires a higher level of strength and flexibility than the Iron Cross. The Maltese is often considered one of the most difficult strength elements on the rings, requiring an even greater degree of control and muscle engagement.
Body Position in the Maltese
In contrast to the Iron Cross, the Maltese position is performed with the body lowered and the arms extended straight out to the sides, but the chest and torso are angled downward. The body is held parallel to the floor or even slightly below it, while the gymnast’s arms remain fully extended, holding the rings at shoulder height or lower. The gymnast’s legs are usually kept straight or slightly bent but should remain above the horizontal level of the rings.
- Arms: Extended straight out to the sides, at shoulder height or lower.
- Body: The body is positioned almost horizontally or even lower, with the chest facing downward.
- Key Muscles: The Maltese engages the shoulders, chest, forearms, and core to an even greater degree than the Iron Cross. It also requires considerable strength from the lower back, glutes, and legs.
Difficulty and Execution
The Maltese Cross requires a much higher level of strength and control than the Iron Cross. Gymnasts must not only support their body weight on the rings but also maintain a significantly lower body position. The skill is judged based on form, stability, and control. The gymnast must avoid excessive swinging or loss of form, as this would result in deductions.
The Maltese is rated as one of the most difficult skills on the rings, often earning a higher score than the Iron Cross due to its complexity. It’s typically seen in routines that require superior strength and control, and it’s a key element in routines for elite gymnasts. The Maltese is generally used by gymnasts who have mastered the Iron Cross and are progressing toward even higher levels of difficulty.
Iron Cross Vs Maltese: A Detailed Comparison
| Aspect | Iron Cross | Maltese |
|---|---|---|
| Body Position | Vertical, arms extended laterally | Horizontal, body parallel to the ground |
| Strength Requirements | Substantial shoulder and core strength | Exceptional shoulder, chest, and core strength |
| Technique and Execution | Maintain straight line from hand to hand | Maintain horizontal body position with hips level to hands |
| Progression | Prerequisite for the Maltese | Advanced skill built upon the Iron Cross |
| Difficulty Value | D-value skill (0.4 points) | E-value skill (0.5 points) |
| Execution Score | Deductions for bent arms, sagging, or piking | Deductions for sagging hips, bent arms, or lack of tension |
| Connection Value | Can be used as a transitional skill | Often used as a highlight skill in combination |
Body Position and Technique
The primary distinction between the Iron Cross and the Maltese lies in the body position and execution.
- Iron Cross: The gymnast maintains a vertical body position with arms extended laterally, forming a straight line from hand to hand. The gymnast’s legs are together, and the body remains perpendicular to the ground. The key focus is on resisting the downward pull from gravity, which tests shoulder and core strength.
- Maltese: In the Maltese, the gymnast holds a horizontal body position, parallel to the ground. The arms are locked in a downward position, and the hips must remain level with the hands, creating a more pronounced “cross” shape. Achieving this position demands heightened precision and control as any deviation, such as sagging hips or bent arms, can result in deductions.
Strength Requirements
While both the Iron Cross and Maltese require exceptional strength, the Maltese demands even more from the gymnast’s body.
- For Iron Cross, the gymnast needs substantial shoulder and core strength to maintain the vertical body position. The force of gravity pulls the arms downward, and the gymnast can resist this force that allows them to stay in the Iron Cross position. The focus here is on the shoulders and core muscles.
- The Maltese significantly ups the ante by requiring exceptional strength in the shoulders, chest, and core. Holding the body horizontally adds additional stress to the muscle groups involved, particularly the shoulders, which must stabilize the body in an even more challenging position. The elbow joints must remain locked and straight, which adds even more intensity to the overall strength requirements.
Connection Value
In gymnastics, connection value refers to how certain skills flow from one to the next in a routine.
- The Iron Cross is often used as a transitional skill in routines. Its difficulty and aesthetic appeal make it a strong element that helps link other moves, especially in routines that emphasize strength elements.
- The Maltese is often a highlight skill in routines, used to showcase the gymnast’s strength and control. Because of its advanced nature, the Maltese can be a key feature in the routine, adding significant value and making a statement in a competitive performance.
Iron Cross Vs Maltese: Learning Timeframes
Here’s a general overview of the typical learning timeframes for each skill:
Iron Cross
Developing the strength and technique necessary for the Iron Cross is a gradual process. For individuals beginning with a solid foundation in bodyweight exercises and consistent training, it may take approximately 1 to 2 years to achieve a full Iron Cross.
It’s advisable to build a solid foundation of strength before attempting the Iron Cross. This includes achieving proficiency in exercises like ring dips and chin-ups, and developing a strong core. Incorporating exercises such as ring flys, planche leans, and Maltese presses can be beneficial. Training these exercises 3-4 times a week, gradually increasing difficulty and duration, helps build the necessary straight-arm strength.
Maltese
Progressing from a solid Iron Cross to the Maltese can take an additional 1 to 2 years. Some individuals report achieving a full Maltese hold within 1 to 1.5 years of dedicated training.
Before focusing on the Maltese, it’s recommended to have a strong planche hold and back lever. Exercises such as Maltese lowering on low rings, assisted Maltese lowering, and transitioning from tucked planche to tucked Maltese can be effective progressions. Training should be approached cautiously, with attention to joint health, especially considering the stress placed on the elbows and shoulders.
Despite these differences, both skills share common threads. The journey to mastering either skill is long and challenging, requiring dedication, consistent training, and patience.