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Hi every one, I have recently play with pineda on rings, with 2 month off training i can do it with bent arm ( like a wide muscle up ). i would like te bo able to do it with almost straight arm ( 0.1 fault in FIG code) do you have some exercice or tips for correct this probleme, maybe pineda feet on the block push to iron cross ( same exercice for iron cross press ) or iron cross lower negative to front lever ? Best regard from france

Strength comes from efficiency of the nervous system and cross-sectional area of the muscles involved (mass). Gymnasts, while pretty muscly, get most of their strength from neuromuscular efficiency (?). What is it in their training that makes it so they gain more efficient motor systems rather than muscle mass? Is there a way to train for one or the other (exclusively)? If I am wrong in my initial statements please tell me.

Hello all. I am a gymnast on a college club team and have never had a formal coach or any formal training...so I'm stuck with a love for the sport and desire to grow, but no resources to help me. I've become very comfortable on rings, and although I'm still a little ways away from completing Coach's list of things to master before training a cross, I'm actively training the whole list with lots of stretching and no undue injuries or pain and making significant progress. I know I don't have nearly enough muscle or tendon strength to actually train an iron cross, and I completely don't intend to, as I love my elbows dearly. However, I find that using MASSIVE amounts of resistance with bands and lowering to a cross is a very fun and relaxing exercise. It's literally almost a challenge to go/push down all the way because I use so much resistance, knowing I'm not ready to actually attempt such a strenuous move. Most of my knowledge of rings comes from personal experience and research, which I kinda hate. I have heard the shoulders should be rolled forward for a cross, the elbows down and locked, and the head neutral. I know there are a million other factors about which I know nothing, such as protraction, shoulder girdle, angle of hands, etc. Like I said above, I don't intend to actually train the cross at all, but I will probably continue to do my cheesy super-resistance holds because they are exhilarating and relaxing, and I feel literally no discomfort anywhere doing them. But while I'm at it, I'm a huge fan of perfected and safe form and would rather have a very good idea of what I'm doing while I'm doing this, even if I'm handling little to no weight. I hope to one day far in the future train the cross when I am ready, and if I am developing habits right now, I'd like them to be good ones. I was wondering if anyone can give me a basic run-down of all the key points of proper cross form, including information on angles of joints, physiology, common errors, and basic anatomy. As I'm looking for a pretty in-depth description, I would even love to just be pointed to a very good book or resource that has this information. I promise I take my health very seriously, have read many of these forums about prerequisites, and am not doing anything stupid. It is mostly out of a love for knowledge and the sport and innocent curiosity that I want to know how a cross works. While I understand how discouragement can be a great thing, I swear I have zero courage or intention to train a cross already, and would really just love some information. Any help, info, or direction would be greatly appreciated. Much thanks, -Hunter

The topic directly beneath this one (I think) got me nervous. Somebody injured their sternum doing an iron cross with weird form on aerial straps is the short version of what happened. (I know that I could have posted this in his topic but I figured starting a new one and not bombarding his was the best idea) I understand that the person was being pretty careless and might not have even been prepared (don't know their training history) for crosses. However it has gotten me worried about a move I train. Ever since I saw this Canadian kid do a routine on rings (he did a series of elements, one of which involved going through a GH and sort of 'swooping' with momentum to iron cross), I started training a no kip GH butterfly for lack of a better word as inspiration from the routine. It is somewhat similar to a butterfly but obviously much more chest-intensive, and the poster below whose friend injured himself got me nervous when he said that it was a cross with his chest sticking out. Part of the ROM in the GH butterfly has a similar positioning and definitely feels like it puts a lot of pressure on the sternum. Does anybody have any experience with this move? I've stopped training it entirely until I get some sound advice, I was wondering if this is a really risky move simply not worth the risk...I'm thinking that's the case thanks in advance! I can post a vid for a more clear idea as well.