How to Do an Iron Cross on Rings

The iron cross is one of the most recognizable gymnastics skills and it requires a great deal of upper-body strength to execute correctly. To perform the maneuver the athlete holds the rings in his hands and supports his body with his arms out at a 90-degree angle. A variation on the iron cross is an inverted iron cross where the gymnast's body is above his hands instead of below them.

Things You'll Need

  • Gymnastics rings
  • Resistance bands
Show More

Instructions

    • 1

      Hold one ring in each hand and assume the support position on the rings. Support your body weight on the rings with your arms straight by your sides. Do not rest your elbows against your body or the straps.

    • 2

      Lower your body slowly into the cross position. Roll your shoulders forward and keep your arms straight. Pull in and down on the rings and use your stomach muscles to support yourself.

    • 3

      Stop and hold the position when your arms reach a 90-degree angle to your body.

    • 4

      Press your arms down towards the floor to return to the starting support position.