The iron cross is static strength skill, which can be performed after a swing skill too (EG3). The gymnast should be well prepared physically. The most important muscle groups to have succificent strength in are the muscles of the back, chest, shoulders and biceps. The most common swing skills to cross are kip-cross, back uprise-cross, and homna-cross. There are variations of the cross performance too. The cross can be executed with a straight body, in L-sit, or in V-sit. The cross starts from the support position. The rings are turned out. The straight arms should slowly open sideways and the body should lower vertically until the arms reach horizontal. The body should remain straight for the entire skill. A two second hold is required. In the early stages of learning the cross, the athlete could get false grip before attempting the skill. Originally, false grip wasn’t permitted during competitions. Some gymnasts will even open their hands during the performance.
This skill starts in a hanging position with either over or under grip. The gymnast bends their arms and lifts their body up until their chin is raised over the bar. Swings are not permitted. The body is in a slightly hollow position.
Rope climbing is a very popular strength exercise for the biceps. The gymnast could climb with a straight body, in an L-sit, or a straddled L-sit.
The gymnast should take a piece of elastic and feed the ends through the rings. The gymnast should then grab the elastic and hold onto the rings. They should put their feet onto the middle of the elastic and lower to cross. The elastic can help with iron cross training because it reduces the amount of weight that the gymnast needs to support during the cross position. Thicker elastic, or multiple elastic bands at once can be used during the early stages.
The gymnast places their arms between the rings. The rings should be on their forearms, and gradually be placed closer to the wrist as they improve. Shortening the lever facilitates the execution of the cross. Pieces of foam can be placed on the rings for padding.
The athlete is in the support position on the rings and places their feet on a parallel block in front of the rings. They should lower into the cross position, the legs finish in L-sit on the obstacle. Leaning the legs on it, lightеns the body weight and facilitates the performance of the skill.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.