Ring Iron Cross

An advanced static strength skill where you hold your body perpendicular to the rings with arms extended at shoulder height, demonstrating exceptional shoulder and chest strength.

Instructions

1. Begin in a support hold on the rings with arms extended
2. Gradually shift your body position downward and outward
3. Extend your arms out to the sides, perpendicular to your body
4. Maintain internal shoulder rotation and engaged lats
5. Keep your core tight and body in a horizontal position
6. Hold this position for the prescribed duration

Tips

• This is an extremely advanced skill requiring months of progression
• Start with bent-arm variations before attempting straight arms
• Work on shoulder stability extensively before attempting
• Maintain tension in your entire body, especially lats and chest
• Focus on proper shoulder positioning to prevent injury
• Progress slowly and carefully with this advanced movement
• Requires exceptional shoulder and chest strength