What is the Iron Cross?
The Iron Cross is a high-difficulty gymnastics move that requires powerful muscle control and body stability. According to the Gymnastic Code of Points, the Iron Cross is a B-level Skill and serves as a transition point between many movements.
We'll explore the basic force application techniques for the Iron Cross, including body posture adjustment and force application methods. This will help you achieve better performance in your fitness journey.
Force Application Techniques - The Golden Trio
Have you ever suddenly dropped while attempting the Iron Cross? Let's dive into the tutorial and learn how to adjust your body posture (torso/alignment) with these three golden points!
Quick Technique Overview:
Starting position: Begin in a support position, body straight, shoulders depressed, elbows locked and extended.
Ring rotation: Turn the rings outward, palms facing forward.
During descent: Rotate shoulders forward while keeping elbows pointing forward.
Entering Iron Cross position: As you lower into the Iron Cross, continue depressing shoulders, engaging all muscles around the shoulder area to prevent scapular instability.
You might know these already! But how do you practice correctly and safely?!
1. Choose Your Suitable Force Application Method
Your approach will depend on whether you're more confident in your pull strength or push strength. Although the Iron Cross can't be classified as purely push or pull, it offers two force application methods in shoulder rotation:
Option 1a. Externally Position: Keep shoulders in a neutral to externally rotated position, activating more posterior muscles, including the latissimus dorsi and teres major. You can also choose to perform in an L-sit position. (Recommended for those with stronger pull strength)
Option 1b. Forward Lean: Rotate shoulders more forward, utilizing more anterior muscles, including the forearms, pectoralis major, and pectoralis minor. (Recommended for those with stronger push strength)
Proper shoulder positioning helps recruit relevant muscles correctly and maintain proper torso alignment. Understanding your strengths and weaknesses and finding the right approach for you will instantly improve your performance.
Avoid Common Mistakes
Try your best to avoid the "shrugging" error! When the latissimus dorsi and pectoral muscle groups fatigue, the shoulder girdle tends to rise, indicating that the muscles can no longer safely support the shoulders, increasing the risk of shoulder injury. If you feel your shoulders approaching your ears, stop training immediately to avoid overloading soft tissues and causing injury.
2. Lock and Extend Elbows
To effectively activate back muscles and shoulders and ensure maximum power output, elbows must always be locked and extended. Bending the arms reduces shoulder torque, putting excessive strain on the latissimus dorsi. Remember: Distribute pressure evenly across all parts (e.g., triceps, biceps) to reduce synergist muscle dominance issues.
Tip: Imagine flexing your biceps hard! This helps straighten your arms while protecting your elbows.
3. False Grip
Enhanced control: False grip increases contact area between wrists, palms, and rings, providing better grip strength and control, greatly aiding movement stability and safety.
Shortened lever arm: By placing more of the wrist on the rings or bar, it shortens the forearm lever, reducing forearm muscle load and making the movement easier to complete.
Unable to Master These Techniques?
DAILYCALI suggests: Start From The Basics
Learn to improve shoulder strength (stability) and increase exercises involving simultaneous bicep and tricep stretching (pressing strength). Try to perfect these movements:
Bulgarian Dips
Supinated Back Lever
Ring Muscle Up
L-sit
These movements also involve shoulder activity, elbow locking, and false grip, but with lower difficulty and intensity than the Iron Cross.
Key Point: A stronger foundation means more opportunities to try!
We hope these suggestions help you take your Iron Cross practice to the next level! Keep going!
Next article preview: Three major training phases to improve your Iron Cross. _________________________ The article references the following:
1. 《AGAINST GRAVITY: Bodyweight Training and Still Rings: A Scientific Approach》
Author: Simone Pozzoni
"AGAINST GRAVITY" is a book that specifically analyzes the techniques, science, and methodology of static ring training. Based on dozens of carefully selected scientific articles, this book provides unique insights for bodyweight training, calisthenics, and artistic gymnastics enthusiasts. It not only delves deep into training principles but also offers practical ring training techniques and methods, making it a valuable resource for improving training effectiveness.
Book link 🔗 (Amazon): AGAINST GRAVITY: Bodyweight Training and Still Rings: A Scientific Approach
2. 《Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength》
Author: Steven Low
"Overcoming Gravity," hailed by readers as the "Bible of exercise," is a comprehensive guide that provides extensive information on gymnastics and bodyweight strength training. Author Steven Low guides readers in constructing strength-oriented bodyweight training programs through a systematic approach. The book covers many topics not addressed in other books, including health and injury management, factors for successful training plans, and practical program implementation. It includes new chapters on advanced methods to ensure readers don't hit plateaus, and incorporates many examples and improved graphics to make training more efficient.
Book link 🔗 (Amazon)： Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
References：
Espinosa, Hugo G., et al. "Kinematic and electromyographic analysis of the muscle up in gymnastics." Journal of sports sciences 33.10 (2015): 1036-1044)
Daniel, P., Carrara, S., Daniel, P., Carrara, S., Sabino, P.D., & Mochizuki, L. Biomechanical analysis of cross.
______________________ About Us:
This series aims to provide an in-depth, easy-to-understand interpretation of various books related to health, exercise science, and sports psychology, helping you embark on a healthier, more scientific fitness journey.
DAILYCALI, which means "Making Calisthenics a Daily Routine," has been dedicated to incorporating exercise science into bodyweight training since its establishment in 2021, reducing the risk of sports injuries and systematically improving training results. We offer diverse courses covering calisthenics, myofascial release, stretching, etc., and provide bilingual instruction in Chinese and English, as well as flexible class schedules including personal training, group classes, and workshops.
We understand that many people don't lack skills, but rather "Lack Confidence In Progress." Therefore, we provide rich "free resources" so you can follow the guidance to do full-body strength training at home without equipment!
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