# Iron Cross (Overcoming Gravity Level 14)

> The Iron Cross (OG Level 14) is an elite gymnastic rings static hold where the athlete suspends their body upright with arms extended horizontally at 90° abduction. It places extraordinary tensile and shear forces on the distal biceps tendons, medial elbow ligaments, pectoralis major, and latissimus dorsi. Only athletes who have completed months of RTO Support, Back Lever, and assisted Cross Pull conditioning should attempt full holds.

- Canonical URL: https://enixfit.com/exercises/iron-cross
- Canonical ID: `iron_cross`
- Logging Type: `DURATION` (Requires External Weight: false)
- Prerequisite Readiness Gate: Full Back Lever + Straddle Planche + 30s RTO 90° Support Hold
- Mastery Standard: 3 sets × 5s horizontal hold with shoulders within 5° of ring height
- Primary Muscles: Pectoralis Major, Latissimus Dorsi, Teres Major
- Secondary Muscles: Biceps Brachii Tendon, Supraspinatus, Lower Trapezius

## Step-by-Step Execution
1. **RTO Support Mount**: Mount the rings in a locked-arm support hold with false grip or deep palm placement.
2. **Controlled Straight-Arm Lower**: Lower laterally with 100% locked elbows until the shoulders sit horizontally aligned with the rings.

## Technical Coaching Cues
- Depress scapulae aggressively to prevent shoulders from riding up toward the ears
- Keep elbow pits facing forward with zero elbow flexion

## Common Mistakes & Corrections
- **Fault: Rolling shoulders forward (excessive internal rotation)** → Correction: Keep chest proud and scapulae depressed to protect the anterior shoulder capsule.