Today I have another super difficult exercise to work on with some Gymnastics Rings that you could put in your garage like this. We all know the Iron Cross is super difficult, and it might seem impossible, but I’m going to show you how you can train it just like the guys in the olympics do.
First, let me state the obvious -the guys in the Olympics have been working on this their entire life... and some of their iron crosses totally suck. So if you think because you can bench a lot and the iron cross is just some easy thing that those little twerp gymnsts do so you can do it too... please send me a video response of your iron cross... I'll be anxiously waiting.
Back to you if you don’t have a solid support on the rings, you have no business even attempting to work on this. Your shoulders should be stable and strong, because you can get hurt. If you are trying this at home, I’m not at all responsible for you getting hurt.
Ok, now that we got that out of the way, I have a couple of ways you can work on to learn an Iron Cross.
If you don’t have a spot, you can use some cheats. The Human trainer comes with some foot cradles, and little did they know when they made these foot cradles that they are excellent elbow supports. Yes, the elbows are often a very weak area that can suffer from injury while training the iron cross. so, you put your arms in the foot cradles and work on your cross with some elbow supports.
As those get easier, you can graduate to using these RipChord. You can vary the tension of The Chords for more or less support, or you can use more or less slack in the line to help you as needed. I’ve been working on sets of 5 reps with the red chord, It’s difficult, and it reminds me why I retired from doing gymnastics - it hurts!
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