The Iron Cross and Maltese are two of the most iconic and challenging strength holds performed on the still rings in men’s artistic gymnastics. Both showcase immense power, control, and dedication, but they differ significantly in technique, difficulty, and execution.
The Iron Cross
Definition
The Iron Cross is a classic strength element on rings, often regarded as the benchmark of ring power. It has been performed in both training and competition for decades, earning its place as one of the most recognizable moves in gymnastics.
Body Position
In the Iron Cross, the gymnast suspends the body in a vertical position, with arms fully extended out to the sides, parallel to the floor. The result is a “T” shape from hand to hand. The rings must remain steady, the legs together, and the torso perfectly upright. Any swing or shift indicates a loss of control.
- Arms: Locked out horizontally at shoulder height.
- Body: Vertical, straight from head to toe, legs together.
Key Muscles
The Iron Cross relies heavily on the shoulders, chest, and lats, with strong contributions from the triceps and core to keep the body stable. The rotator cuff and scapular stabilizers work constantly to control the rings’ instability.
Difficulty & Execution
- Rated a B-skill in the FIG Code of Points (0.2 value).
- Judges deduct for bent arms, unstable rings, swinging, or form breaks.
- While iconic, it is a foundational strength element at the elite level, used more as a linking skill or entry point into harder elements.
The Maltese
Definition
The Maltese, also called the “Swallow,” is an advanced and far more demanding strength hold. It is one of the hardest positions on rings and is typically only attempted by world-class gymnasts with years of tendon and joint conditioning.
Body Position
The gymnast lowers the body until it is parallel to the floor (or slightly below), with arms fully extended at or below shoulder level. The chest faces downward, and the hips must stay level with the hands, creating a flat line across the body.
- Arms: Straight, extended laterally at or below shoulder height.
- Body: Horizontal (parallel to the floor), chest down, legs straight.
Key Muscles
The Maltese builds on Iron Cross strength but adds much higher leverage demands. It engages the pectorals, anterior deltoids, and biceps tendons most intensely, while the triceps, lats, and core provide stability. The stress on the elbows and shoulders is extreme, making tendon conditioning a critical part of training.
Difficulty & Execution
- Rated a D-skill in the FIG Code of Points (0.4 value).
- Requires absolute stillness and clean horizontal alignment. Deductions occur for sagging hips, bent arms, or shaking.
- Often performed as a highlight strength element in elite routines.
Training Progressions & Focus
Iron Cross Training
The Iron Cross is often a gymnast’s first exposure to high-level ring strength. While it’s iconic, it should not be rushed. Building connective tissue resilience is just as important as muscular strength.
Prerequisites
- Solid ring support hold (30–60 seconds with straight arms).
- Mastery of ring dips and wide push-ups for pressing strength.
- Strong pull-ups and weighted chin-ups to balance pulling and pushing capacity.
Progressions
- Assisted Cross Holds – Use resistance bands, cables, or spotters to take some weight off while holding the cross.
- Ring Fly Negatives – Lower slowly from a support hold into the cross position, focusing on controlled descent.
- Partial Cross Holds – Begin with arms slightly above horizontal, then gradually lower toward the true T-position.
- Static Holds – Build up time under tension, starting with 2–3 seconds and progressing toward longer holds.
Training Focus
The key is isometric strength with locked elbows. Athletes should concentrate on scapular depression (keeping shoulders down) and total-body tension. Overtraining can quickly irritate the elbows and shoulders, so gradual load increases are crucial.
Maltese Cross Training
The Maltese is often considered the “endgame” of ring strength. Because the body must be held parallel to the floor, it requires years of progression work and patience.
Prerequisites
- Solid back lever hold (to build straight-arm pulling strength).
- Planche progressions on the floor or parallettes (for anterior shoulder power).
- Comfortable with Iron Cross holds, since much of the same stability transfers.
Progressions
- Tuck Maltese Holds – Begin with knees tucked to reduce leverage.
- Advanced Tuck → Straddle Maltese – Open the hips gradually, first with advanced tuck, then with straddle legs to shorten lever length.
- Band-Assisted Maltese – Use resistance bands to practice the full horizontal alignment without overloading joints.
- Static Horizontal Holds – Build up seconds at a time, aiming for clean form with no sagging hips.
Training Focus
The Maltese demands scapular depression, protraction, and locked elbows, combined with a strong hollow-body position. Athletes must avoid letting the hips sag or the arms flare, as both increase injury risk. Since tendon stress is extreme, mobility drills, recovery work, and gradual progression are non-negotiable.
Community Insights
On forums like Reddit’s r/Calisthenics and GymnasticBodies, athletes often describe the contrast between the two holds:
- “I finally managed to hold the Iron Cross, but the Maltese feels like another universe. It just wrecks my elbows if I don’t ease into it.”
- “You can muscle into a Cross with raw strength, but the Maltese punishes you if your tendons aren’t ready.”
Coaches add that both moves may look static, but the real battle is in the connective tissues, which adapt far slower than muscle strength.
Community Advice
From athletes and coaches alike, several consistent themes emerge:
- Patience is non-negotiable — rushing Maltese training almost always leads to injury.
- Master prerequisites first — solid Iron Cross, planche, and back lever strength are essential.
- Use assistance tools — bands, cables, and spotters aren’t shortcuts but smart progression aids.
- Think longevity — many elites warn that rushing Maltese progress can cause chronic elbow pain, setting training back months or years.
Big Picture
The consensus is clear:
- The Iron Cross is a milestone — impressive, iconic, and accessible with structured training.
- The Maltese is a badge of mastery — an elite separator, showing years of tendon work, precision, and discipline.
Both holds are testaments to human strength, but the Maltese is often seen as the true dividing line between advanced and world-class ring athletes.
Side-by-Side Comparison
| Aspect | Iron Cross | Maltese Cross |
|---|---|---|
| Body Position | Vertical body, arms out in T-shape | Horizontal body, chest facing floor |
| FIG Rating | B-level (0.2) | D-level (0.4) |
| Strength Focus | Shoulders, pecs, lats, triceps, core | Chest, delts, biceps, triceps, core |
| Joint Stress | High (shoulders, elbows) | Extreme (shoulders, elbows, biceps tendons) |
| Routine Role | Transitional / linking strength element | Highlight element, centerpiece of strength |
| Learning Curve | 1–2 years (with strong base) | 2–3+ years (with tendon conditioning) |
