# Iron Cross Progression Tree (L8 – L14)

> The Iron Cross is an iconic Level 13–14 gymnastic rings isometric hold where the athlete suspends their entire bodyweight horizontally with straight arms abducted at 90°. Per Overcoming Gravity prerequisites, athletes must first master a 30-second Rings Turned Out (RTO) 45°–90° Support Hold, Back Lever, and straight-arm tendon conditioning before beginning assisted or block-supported Iron Cross holds to prevent distal biceps tendon or elbow collateral ligament injury.

- Canonical URL: https://enixfit.com/trees/iron-cross
- Apparatus: Rings
- Target Muscles: Pectoralis Major (Sternal Head), Latissimus Dorsi, Teres Major, Biceps Brachii & Brachialis Tendons, Supraspinatus & Rotator Cuff

## Biomechanical Overview
At 90° shoulder abduction on unstable straps, the moment arm equals the full length of the humerus plus forearm (~60 cm). Using a false grip (wrists flexed over the bottom of the rings) reduces the effective moment arm by 12–15%.

## Progression Stages & Readiness Gates
| Stage | Skill Node | OG Level | Logging Type | Leverage | Readiness Gate | Mastery Standard |
| :--- | :--- | :--- | :--- | :--- | :--- | :--- |
| 1 | [Strict Ring Muscle-Up & RTO Support](https://enixfit.com/exercises/strict-ring-muscle-up) | L7 | BODYWEIGHT_REPS | 0.45× Ring Torque | 30s RTO 45° Support Hold + 12 Ring Dips | 3 × 5 Strict Ring Muscle-Ups with 10s RTO 90° Support Hold |
| 2 | [Iron Cross](https://enixfit.com/exercises/iron-cross) | L14 | DURATION | 1.00× Max Ring Torque | Full Back Lever + Straddle Planche + 6 months RTO Support / Cross Pulls | 3 sets × 5s horizontal shoulder-level hold on rings |

## Frequently Asked Questions
### What are the mandatory prerequisites before training the Iron Cross?
Overcoming Gravity recommends six structural prerequisites before Iron Cross training: a 30s RTO 45°+ Support Hold, a clean Full Back Lever, straight-arm frog/planche conditioning, German Hang mobility, and zero medial elbow pain.