Expert: Mark Williams - 6/29/2009

Question
Mark,

Hi there.  I've been utilizing a pair of the Elite II gymnastics rings into my workout for a bit now, and am interested in training an iron cross.  However, I currently have no access to weights or cable equipment.  I have a set of parallettes, floor space, and the rings.  Could you recommend exercises that would help build the necessary strength?  I have been just getting on the rings in the support position and lowering myself slowly and holding, though I can barely get a 45-degree angle that way.  Is this a proper way to train this skill?  Thanks for all your help!

Answer
Christian-

You are working the action of an Iron Cross correctly. You could help yourself with the difficulty by adding a strap to each rings. Attach a nylon cord or rope around the top part of the ring and tie a loop, like an extra ring above the real ring. Then you can put your arm through the loop and grab the ring. The loop should be above your wrist and then jump to support. Now lower down to the cross. This loop will shorted the lever of your arm angle and make the skill easier. The shorter the lever length from your shoulders to your hand, the easier it will be to hold a cross. You could add a bigger loop and have it close to your elbow and work on doing cross pullouts back to support. This will help you develop the strength needed to do a cross more quickly.

Another way to work this would be to get some surgical tubing and us it under your feet while lowering. The tubing will make doing the skill easier. You will be able to pull-out easier too. Work sets of 5 doing 3 sets twice a day and you should make some quick progress. Good luck.