To do an iron cross exercise you need to rest both of your arms horizontally in two steel rings for a minimum of two seconds.
Iron cross rings exercise.
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Hold yourself in the cross position as long as you can.
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Get up on the gymnastics rings and hold yourself stable palms facing down.
The exercise is done by starting off in a hanging position on the rings with the hands facing away from the body.
It is a move that requires significant core arm and wrist strength.
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The iron cross is a static strength exercise and a superb display of bodily control and strength.
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No single body part is truly isolated during its execution.
The iron cross like most classic ring strength skills is unique in that it works almost your entire upper body at the same time.
Full front levervideo source 6.
From my experience training the cross is the pinnacle of upper body pulling strength much more so than working the back lever front lever and rowing variations.
Extend your arms to each side and lower yourself until each arm is at a 90 degree angle to your body.
Practice this by hanging the rings about waist height and try to carefully lean on them first.
This position is then held for as long as possible before returning to the hanging position adaptation.
The iron cross gives an enormous amount of brute pulling strength.
The technicalities involved in executing this move could be the reason as to why the iron cross is only performed by athletes who have unique physiques.
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It s an impressive exercise to witness and is one of the most recognisable gymnastics rings exercises.
Due to the support being out to the side and bisecting the torso both the lats and chest work extremely hard during an iron cross.
In order to perform an iron cross you need to be in control of the rings first.
The body is then raised until it is parallel with the floor.
The iron cross is also a very difficult exercise for the non gymnast and takes dedicated training to acheive but isn t beyond the means of the recreational athlete.
How to do ring iron cross.
There are only a few pulling exercises that may provide more benefits such as deadlifts and the olympic lifts.
