Iron Cross

An advanced strength and hold exercise performed on rings where the body is held in a cross position, requiring exceptional core and shoulder strength.

Instructions

1. Mount the rings and grasp them with a neutral grip (palms facing each other).
2. Jump or pull yourself up so your body is suspended above the rings with your arms extended to the sides.
3. Position your arms perpendicular to your body, creating a straight line from fingertip to fingertip.
4. Maintain a neutral spine with your core tightly engaged and your legs together and extended.
5. Hold this position, keeping your shoulders stable and level throughout.
6. Your body should form a perfect cross shape, with your weight distributed evenly across your hands.
7. Hold for the target duration, then carefully lower yourself down.
8. Rest and repeat for additional sets.

Tips

• The iron cross is an extremely advanced movement; practice progressions like holds with bent arms and tuck positions first.
• Maintain maximum body tension throughout the hold; contract your core, glutes, and shoulders intensely.
• Keep your shoulders packed back and down, preventing them from elevating toward your ears.
• Focus on pushing the rings away from your body rather than pulling; this engages your chest and front shoulders.
• Progress gradually by reducing knee or arm bend over weeks and months of practice.
• This is a gymnastics-strength movement that builds exceptional shoulder and core stability.