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Joshua Slocum

Inverted Cross Technique

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Joshua Slocum

I'm looking for some advice on proper technique for holding the inverted cross. Unfortunately information on this hold is a little hard to come by: I couldn't find anything by searching the forum, and neither BTGB nor OG have any information. The way I've seen it done in competition, the gymnast generally has a slight arch in the back and elevated shoulders, so I've basically been trying to emulate that. What I've been focusing on is:

 

- Keep the shoulders elevated; if the shoulders start to depress, terminate the hold.

- Slightly arch the back to engage more of the pectoral/chest muscles 

- Rings at shoulder height

- Push really hard  :D

 

Am I missing anything? 

 

For review, this is a hold I performed during a workout 11 days ago, with a 30# counterweight:

 

Thanks in advance for any advice!

 

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Daniel Burnham

I have a few friends that use it in competition I'll ask. I've noticed they seem to rotate and lock their arms out.

I also curious if Japanese handstand on floor would be a good progression.

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alec_ar

If you look into the next page under rings forum there's a topic called Scapular Functions and movements during rings elements. I tried to touch on the Inv. Cross there because yea, I agree there isn't much discussion on the move anywhere...I think coach would say he typically doesn't train his athletes on it until they have a solid Maltese but that's just an assumption.

Most people seem to use a supreme false trip in it, and a good amount of ext. rotation of the humerus. I think a viable way to begin developing inv. cross strength would be having a solid XR handstand, and then doing the opposite of cross 'flaps'. In this case instead of dipping in and out of a support hold, you'd dip in and out of a handstand towards an inverted cross.

When I work the inv. butterfly I like to do inverted crosses with my arms through the rings. It's a fun hold and builds shoulder girdle strength.

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Joshua Slocum
I have a few friends that use it in competition I'll ask. I've noticed they seem to rotate and lock their arms out.

I also curious if Japanese handstand on floor would be a good progression.

If you got comments from your friends that would be very helpful!

 

Unfortunately Japanese handstand is not very helpful. I can do one, and it you don't have to push nearly as hard because the friction of the floor helps a lot. 

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thenail01

put sliders under your hands (might want to try against a wall first... with something soft under where your head might hit the ground)

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thenail01

also, inverted cross presses on low rings, feet elevated on box, piked at hip

 

I'm reluctant to give advice since obviously I cannot do an inverted cross - but I think these would be decent supplemental exercises.

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Joshua Slocum
also, inverted cross presses on low rings, feet elevated on box, piked at hip

I like that idea a lot. I'll give it a shot. 

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