Hey guys, I got a request to do a tutorial
for an iron cross on rings
so I'm going to go over a couple of different exercises
that I've been doing over the years
that have helped me with my cross.
An exercise I like to start off with
just to warm up the general shoulder and elbow area
is with this theraband on the bar over here
I'm going to start off with some
general cross pull out motions
Try and do about 10
Followed by a big backward arm circle movement
which is good for back uprise cross
and also back uprise maltese
An exercise you can start with on low rings
and Mike here is nice enough to help demonstrate
is single arm cross pull out dips
So you are going to start up here
and you are going to go down with 1 arm like this
and press out
and then do the other side like this.
Good Mike
Good
And there's another variation
where you can just stay in that position
and just go out side to side.
Awesome
Another exercise you can do on the low rings
is some baby cross pull outs
going down a little bit
and pulling out
and trying to go a little bit farther
and pulling out, trying to keep
a really good false grip
and also straight arms.
Good Mike
An exercise you can do over here
on the ring straps
is put your arm through the ring like this
so your arm is resting on top of the ring
and you are holding this
and it's going to cut down the distance of your arm
and make ring strength easier
And another variation of this
is putting your hand like this
with the ring on top
and it's going to be a little bit harder
And Mike again is going to be nice enough to demonstrate.
Maybe do a couple of cross pull outs each way
Good Mike
It's in and it's up?
Yeah. It's going to be a little harder
Good Mike wow
excellent
This next device is called
an Iron Cross and Gymnastics Strength Trainer
and I'll try and put a link in the description below
on Amazon on where you can get one
And basically it's similar to straps
where it cuts down the distance of your arm
The closer you put it up your arm
the easier ring strength is
and the farther you put it down to your hand
the more real it's going to be.
This next machine is called
a Dream Machine
and I actually built this one out of a trampoline spotting belt
some cables and pulleys
and 2 handles
but I'm going to try and put a link in the description below
on where you can get one on Amazon
and I believe they're called
a Power Monkey Ring Thing
So basically you are going to put this belt around your waist
And this set up cuts your body weight down
by about 50 percent
to make ring strength a lot easier.
If you have access to a Total Gym
there are a couple of exercises that I like to do on it
The first is just a simple cross pull out
Just go out to the side and pull back up
The next variation is
big backward arm circles
that's going to help for back uprise cross
And the third one is a butterfly exercise
And the last exercise you can do
is put your feet up on a mat
and you can do a couple of different types of variety
You can hold onto the rings like this like normal
Or you can put your hand through like this
or like this
Or you even attach the metal handles
Hey Andy