How to Achieve the Iron Cross on Gymnastic Rings?

The iron cross is an advanced strength hold on the still rings in men’s gymnastics where the body is suspended with straight arms extended out to the sides, forming a cross shape.

It’s an incredible display of strength, stability, and control that takes dedicated training to achieve. Here’s a comprehensive guide to progressing towards a full iron cross on rings.

Mechanics and Muscles Involved

In an iron cross, the gymnast’s body is held with straight arms extended directly out to the sides. The palms face forward with thumbs pointing up, rings turned out. Legs are pressed together, toes pointed, with feet at or slightly above ring level.

This position is extremely demanding because the arms are maximally outstretched from the body’s midline, creating a very long lever arm. Immense strain is placed on the shoulders, chest, and upper back to maintain the hold against gravity.

Key muscles involved in the iron cross are:

1. Anterior deltoids (front shoulders)
2. Pectoralis major (chest)
3. Latissimus dorsi (upper back)
4. Triceps brachii (back of upper arms)

These muscles must forcefully contract to keep the elbows locked and arms from collapsing down. Enormous strength is required.

Stabilizer muscles like the rotator cuff, serratus anterior, and trapezius are also crucial for shoulder positioning and control. The core (rectus abdominis, obliques, transverse abdominis) works hard to keep the torso and legs rigid.

Prerequisites

Before starting your Iron Cross journey, ensure you have:

• Ability to perform 3 sets of 10 ring dips with full range of motion
• Ability to hold a 30-second ring support with straight arms
• Ability to perform 3 sets of 5 ring push-ups with chest to rings
• Overall healthy shoulders, elbows, and wrists

Step 1: Develop Straight-Arm Strength

Exceptional straight-arm strength is the foundation of a solid iron cross. The cross position has the arms fully extended to the sides, bearing the entire body weight. The shoulders, chest, and arms need immense strength to maintain this against gravity.

Straight-arm exercises prepare the elbows and shoulders for the intense strain by targeting the tendons and connective tissues.

Key exercises:

1. Support Hold: Hold yourself above the rings with straight arms. Aim for 60+ seconds.
2. Ring Turn Out Holds: In support position, rotate the rings so palms face forward. Hold this position for time.
3. Ring Fly: With straight arms, slowly lower from support position to an “Iron Cross” position. Use resistance bands for assistance.
4. Dumbbell Fly: Perform with a focus on straight arms and slow, controlled reps.
5. Planche Leans: On the floor or parallel bars, lean forward with straight arms, shifting your weight onto your hands.
6. Maltese Press: Lie face down on the floor with arms out to the sides. Press your body up off the ground using only your arms.

Aim to train these exercises 3-4 times a week, gradually increasing difficulty and duration.

Step 2: Train the Negative

With a straight-arm strength base established, begin negative iron cross training. Focusing on the lowering phase is proven for building strength and muscle memory in a specific movement pattern. Negatives allow you to handle loads greater than you could lift concentrically, driving adaptations.

How to perform:

1. Start in a support position on the rings.
2. Slowly lower your arms out to the sides, keeping them as straight as possible.
3. Lower until you reach the full cross position or as far as you can manage.
4. Use your feet to assist in returning to the starting position.
5. Aim to make the negative last 5-10 seconds initially, gradually increasing the time.

Perform 3-5 sets of 3-5 repetitions, 2-3 times a week. Rest adequately between sets and sessions to avoid overtraining.

Step 3: Work on the Hold

Next, develop isometric strength to maintain the cross position. Start with partial holds (arms slightly bent) and work towards fully extended arms. Keep the body tight, core engaged, and scapula neutral to distribute the load across shoulders, chest, and back.

Training methods:

1. Assisted Holds: Use resistance bands attached to the ceiling to support some of your weight.
2. Partial Holds: Hold the position with your arms at a 45-degree angle instead of fully extended.
3. Full Holds: Attempt to hold the full Iron Cross position, even if only for a second or two initially.

Practice holds 2-3 times a week, performing 3-5 sets. Start with short holds (2-3 seconds) and gradually increase the duration. Aim for a 5-second hold before moving to the full movement.

Step 4: Train the Full Movement

Combine the elements of negatives, static holds, and pressing into the full iron cross movement. Lower into cross, hold it, then press back to support in one fluid motion.

Execution:

1. Start in a support position on the rings.
2. Slowly lower your arms out to the sides, keeping them straight and your body tight.
3. Continue lowering until your arms are parallel to the ground.
4. Hold the position for as long as you can maintain proper form.
5. Slowly press back up to the support position.

Allow adequate rest and recovery between iron cross sessions. It may take months to years of consistent training to achieve, so be patient and train smart. Consider working with a qualified gymnastics coach for feedback and programming.

In summary, achieving the Iron Cross is a significant accomplishment in the world of gymnastics. The strength, body control, and discipline you develop in pursuit of this skill will benefit you in numerous ways, both in and out of the gym.