Iron Cross

Recommended external demonstration

Watch Iron Cross

Gymnast Tips: How to do the Iron Cross

Technique

How to perform Iron Cross

1. Establish a controlled straight-arm support on the rings with your body upright and legs together.
2. Keep your elbows straight as you move the rings outward and lower your body between them.
3. Stop in the cross position with both arms extending sideways at shoulder height and your body remaining vertical.
4. Maintain inward pressure through the rings to resist further spreading, keeping the shoulders controlled rather than shrugging toward your ears.
5. Hold the position without bending your elbows, swinging or letting the torso tip forward.
6. Finish with a controlled exit that you have already practiced; pulling back to support is a separate strength demand, not a required repetition of this hold.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Latissimus Dorsi, Pectoralis Major Clavicular Head, Teres Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.