Iron Cross

What it is

This is an advanced gymnastic rings exercise, requiring significant static strength and muscular control. You suspend your body horizontally with arms extended straight out to the sides, resembling a crucifix. This movement primarily builds strength in your pectoralis major, deltoids, biceps, and latissimus dorsi. It also significantly engages your core musculature for stability.

Technique tips

• Maintain a rigid, straight body line from head to heels.
• Keep your arms locked out with a slight bend in the elbows.
• Actively depress your shoulders away from your ears.
• Engage your core and glutes to stabilize your torso.
• Control your breathing; do not hold your breath.
• Progress slowly; begin with assisted variations or band work.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.