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Exercises Movements, technique & proper execution

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Old 11-14-2006, 06:53 PM   #1
Sean Peters
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What is the desirable length for the rings when performing the iron cross. It is easier I have found when the strap length is shorter--still super hard but not insane...
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Old 11-14-2006, 08:03 PM   #2
Steven Low
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Shorter straps make it easier as you have found out. This is because the rings cables take up some of the slack as more tension is distributed into horizontal "pushing out" of the rings at that greater angle. Thus, the amount of vertical force needed to hold the body up is less.

If you want, you can work them at short lengths and then work your way towards regular ring cable strength as you get stronger. Other ways would include using assisted crosses, cross pullouts with a block, etc. (which can be used with shorter cables as well) if you don't mind the straps being long. I honestly have no preference, but the gym I train at has ring extensions for pullouts which makes the cables nearly 15' long. It's tough. It's really just a personal preference though if you expect to be able to do one on a regulation set you best not train them on say 4' cables all of the time....
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Old 11-15-2006, 05:19 PM   #3
Sean Peters
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Thanks Steven, the do the cross pullouts about twice a week and have seen some nice progress. When feeling strong I raise my feet on a block, otherwise it is with feet on the ground and lowering or raising the straps. The rings I have been using have the straps set around ten feet... thanks again for the advice.

Sean
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