Skills Elite
Rank #94 of 100
Iron Cross
Suspended on rings with the arms held straight out to the sides like a cross — a legendary test of shoulder and chest strength.
- Equipment
- Rings
- Focus
- Gravity-defying static holds and balance feats.
Muscles worked
- Chest
- Lats
- Shoulders
- Biceps
How to do it well
- 1 Press down and in hard on the rings.
- 2 Build with assisted bands and ring strength work.
- 3 Condition the elbows and shoulders patiently.
More skills work
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Elite #93
Victorian
An inverted back-lever-like hold on rings with the body held rigid and level — one of the most extreme strength skills in existence.
Shoulders Lats Core
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Elite #95
Manna
An extreme L-sit progression where the legs rise overhead in front of the body, demanding rare shoulder extension and compression.
Shoulders Core Hip Flexors
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Elite #92
Maltese
A planche-like hold with the body held low and level at ring height, arms extended out to the sides — among the rarest gymnastic feats.
Chest Front Delts Biceps