Iron Cross
The Iron Cross (OG Level 14) is an elite gymnastic rings static hold where the athlete suspends their body upright with arms extended horizontally at 90° abduction. It places extraordinary tensile and shear forces on the distal biceps tendons, medial elbow ligaments, pectoralis major, and latissimus dorsi. Only athletes who have completed months of RTO Support, Back Lever, and assisted Cross Pull conditioning should attempt full holds.
Full Back Lever + Straddle Planche + 30s RTO 90° Support Hold
3 sets × 5s horizontal hold with shoulders within 5° of ring height
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
RTO Support Mount
Mount the rings in a locked-arm support hold with false grip or deep palm placement.
Controlled Straight-Arm Lower
Lower laterally with 100% locked elbows until the shoulders sit horizontally aligned with the rings.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Depress scapulae aggressively to prevent shoulders from riding up toward the ears
- Keep elbow pits facing forward with zero elbow flexion
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Keep chest proud and scapulae depressed to protect the anterior shoulder capsule.
Prerequisite Exercises
Unlocks Next Progressions
Apex skill node in this progression branch.
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