Ring Cross

These notes combine advice from 16 reviewed passages across 8 workouts.

Overview

The Ring Cross is a static position held on rings. It is separate from Australian pull-ups and uses a rotated ring and hand orientation, while the Australian variation remains unrotated. [5] [6] [11]

The position demands tension through the arms, chest, core, and the rest of the body. The body must remain straight rather than curve while the arms hold their intended position. [2] [3] [10]

Position and alignment

Keep the hands open and orient the wrists fully upward rather than allowing them to turn inward. [1] [13]

Draw the abdomen inward and brace the core and chest. Keep the whole body straight, avoid opening the chest, and do not bend the lower back. Allowing the abdomen to move forward can make the load begin to rotate. [2] [3] [9] [10] [13]

Pay close attention to the angle of the arms and preserve it under tension. Look forward rather than down. [3]

Move slowly during cross preparation and avoid rushing into the position. [9]

Assisted progressions

Use the band-assisted drill as a basic Ring Cross preparation. Stand directly underneath the band with the arms and body tense. Holding the band higher increases the difficulty, so preserve the same full-body tension as the drill becomes harder. [11] [12]

For strap or rope assistance, route the material so that it supports part of the body weight while the hands hold the rings. Once one placement becomes comfortable, move to another placement that provides a harder version of the exercise. [7] [16]

Assisted strap positions can be used in training, including by advanced athletes. Competition execution holds the rings directly without this support. [7]

Supporting strength

In the separate weighted shoulder-girdle exercise used to support Ring Cross development, use a slight bend and lean forward into the working position. [14]

First build enough control to hold the cross more comfortably. Progress toward greater joint tension afterward to refine the form. [15]

Skill specificity

An athlete in Azerbaijan could not perform vault or fly skills yet held an exceptionally strong static Ring Cross. Ability can therefore differ sharply between individual gymnastics skills. [4]

Strap friction

Sources

1. 2024-04-25, 2765.3-2777.4s

Workout: workout:2024-04-25

Passage: passage:2024-04-25:000992-000995

2. 2024-04-25, 2778.8-2803.7s

Workout: workout:2024-04-25

Passage: passage:2024-04-25:000996-001006

3. 2024-04-25, 2847.6-2859.6s

Workout: workout:2024-04-25

Passage: passage:2024-04-25:001033-001039

4. 2024-04-25, 6065.2-6078.1s

Workout: workout:2024-04-25

Passage: passage:2024-04-25:002293-002298

5. 2024-05-10, 2681.9-2700.9s

Workout: workout:2024-05-10

Passage: passage:2024-05-10:000898-000908

6. 2024-05-28, 3000.2-3005.9s

Workout: workout:2024-05-28

Passage: passage:2024-05-28:001007-001009

7. 2024-06-01, 3386.6-3424.8s

Workout: workout:2024-06-01

Passage: passage:2024-06-01:000954-000966

8. 2024-06-01, 3452.6-3490.9s

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Passage: passage:2024-06-01:000978-000988

9. 2024-06-30, 612.7-620.1s

Workout: workout:2024-06-30

Passage: passage:2024-06-30:000164-000170

10. 2024-06-30, 638.1-652.2s

Workout: workout:2024-06-30

Passage: passage:2024-06-30:000178-000189

11. 2024-06-30, 660.2-675.7s

Workout: workout:2024-06-30

Passage: passage:2024-06-30:000195-000198

12. 2024-06-30, 676.8-693.6s

Workout: workout:2024-06-30

Passage: passage:2024-06-30:000199-000207

13. 2024-07-14, 2938.2-2947.3s

Workout: workout:2024-07-14

Passage: passage:2024-07-14:001114-001119

14. 2025-06-15, 3202.3-3215.7s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:001105-001110

15. 2025-06-15, 3228.0-3240.1s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:001121-001124

16. 2025-08-22, 963.0-996.3s

Workout: workout:2025-08-22

Passage: passage:2025-08-22:000243-000259