Brian Li Posted January 2, 2015 Share Posted January 2, 2015 I've recently built a long freestanding horizontal bar and found out that I can hold an iron cross on it on the first try. Is this a good drill for the rings iron cross? I can really feel my pecs working. How much easier is this compared to one on rings? I've also seen some gymnasts use this drill on high bar. Link to comment Share on other sites More sharing options...
Alexander Egebak Posted January 2, 2015 Share Posted January 2, 2015 I've recently built a long freestanding horizontal bar and found out that I can hold an iron cross on it on the first try. Is this a good drill for the rings iron cross? I can really feel my pecs working. How much easier is this compared to one on rings? I've also seen some gymnasts use this drill on high bar.I have trouble imagining this, can you post a picture? Also, cool stuff Link to comment Share on other sites More sharing options...
Piotr Ochocki Posted January 2, 2015 Share Posted January 2, 2015 Yes, post a picture .Most important difference, bar doesn't move away from your shoulders (like rings), what means that you get plenty of extra supporting power pushing against the bar, that you wouldn't be able to do/get on rings, probably your shoulder/arm position is also bit different than it would be on rings (pic would show).How much easier it is?, can you do cross on rings? , that's the answer. Link to comment Share on other sites More sharing options...
Brian Li Posted January 2, 2015 Author Share Posted January 2, 2015 Well there are two ways to do it. You can either do it with the bar in front of you or behind you. If the bar is behind you then you either have to arch slightly or lean forward a bit to stay balanced. If the bar is in front of you then you will have to make an L or lean back a bit. I no longer can find the video where it showed a gymnast doing it on the high bar with his body in front of the bar, but I could find a photo of an L-cross on bar. 1 Link to comment Share on other sites More sharing options...
Brian Li Posted January 2, 2015 Author Share Posted January 2, 2015 How much easier it is?, can you do cross on rings? , that's the answer.I don't know if I can do a cross on rings since I've never tried and won't be able to until I make a suitable rings setup at my house or go to a gymnastics facility. I would want to know the percentage of difficulty (if that is even applicable) compared to a rings iron cross on 5 ft straps and also one on 10 ft straps if anyone could figure it out or guest. Link to comment Share on other sites More sharing options...
Coach Sommer Posted January 2, 2015 Share Posted January 2, 2015 There is no real comparison between two the skills. The static hold on the bar is enormously easier.Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
Brian Li Posted January 3, 2015 Author Share Posted January 3, 2015 There is no real comparison between two the skills. The static hold on the bar is enormously easier.Yours in Fitness,Coach SommerOk thanks! I guess this is a basic progression for the real iron cross. Link to comment Share on other sites More sharing options...
Léo Aïtoulha Posted January 5, 2015 Share Posted January 5, 2015 Ok thanks! I guess this is a basic progression for the real iron cross. If you are not working on gymnasticbodies.com online courses (Foundation Series, Handstand Series, Ring Series), prerequisites for Iron Cross : Elbow Preparation Series for Iron Cross Work: 1) XR support hold - Focusing on elbows locked and straight is critical here. The rings must also be turned past parallel. a) It is also quite acceptable to insert both XR support swings and XR swinging supports into this phase. 10 repetitions of large XR swinging supports can be especially challenging, as well as a lot of fun , while struggling to maintain the correct position. 2) XR L-sit. 4) XR HS - There should be a substantial degree of pressure on the biceps during a correctly performed XR HS. If this pressure is not present, in all likelihood either the elbows are bent or the rings are not turned out past parallel. 3) XR 1/2 press - During this element, the athlete will press up as high as possible into a half press HS maintaining completely locked elbows and rings turned out at all times. Do not attempt to press higher than it is possible for you to maintain the correct arm/elbow position. Please note that this is an essential element in this progression. 5) XR Planche variations - Some individuals may find that they are physically strong enough to proceed directly from XR HS work to the iron cross training as planche training can be a time consuming proposition. However for those who see it through, achieving a solid planche prior to beginning serious iron cross work will pay substantial dividends in the long term. This is what I do with my own athletes. 6) XR Iron Cross work. I think that a strong back lever (supinated grip) is also required. Link to comment Share on other sites More sharing options...
Brian Li Posted January 6, 2015 Author Share Posted January 6, 2015 Thanks! I'm aware of the iron cross prerequisites for elbow condition. Elbow conditioning is not my concern here. Oh, and here was the video I was originally talking about and the hold is at 2:37. Link to comment Share on other sites More sharing options...
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