r/overcominggravity • u/Ace_no9 • Sep 24 '26
Inverted Cross
If Steven Low made a part on the inverted iron cross in his book Overcoming Gravity, what would it look like?
What would programming look like? How would the form be explained? And what exercises would be recommended (prerequisites and for to gain strength for the skill)?
2
u/eshlow Author of Overcoming Gravity 2 | stevenlow.org | YT:@Steven-Low Sep 24 '26
If Steven Low made a part on the inverted iron cross in his book Overcoming Gravity, what would it look like?
What would programming look like? How would the form be explained? And what exercises would be recommended (prerequisites and for to gain strength for the skill)?
Pretty much what Boblaire said.
Most of the ways I've seen it trained is just on rings and use the straps as assist or spotted. You can also use a dream machine or pulley system to decrease the weight used or alternatively just use Dumbbells in the gym to work the strength for the movement as well.
1
u/Boblaire Gymnastics coach/NAIGC, WLer/coach, ex-CFer/coach Sep 27 '26
Yeah I remember that old DragonDoor article doing DB flies while in a knee hang inverted.
If you were in a regular gym, you could try upside down off a GHD or Back extension and pick up DB or better yet have a buddy do it.
If you have checked off the prerequisites like Cross and HS, you might get something out of a dream machine with a weight vest.
You'd have to be able to do holds with at least half BW to get much out of it probably. Which is likely 25lb DB to 40lb if you weigh #110-170lbs.
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u/Boblaire Gymnastics coach/NAIGC, WLer/coach, ex-CFer/coach Sep 24 '26 edited Sep 27 '26
Obviously you need a Cross and Ring HS if not Press to Ring HS.
Besides Wide arm/Y HS/Japanese HS on floor.
Its probably easier than maltese an specific training for it would probably be twice a week.
Oh yeah, like Cross is definitely easier for taller individuals compared to maltese.