Ranking the Best IRON CROSS Training Methods 

Iron Cross Trainers have been RESTOCKED: www.thetysonedwards.com/training/cross-trainers-gymnastics-rings-training-tool

Great video guys, I was actually planning to do a similar video during covid but never got round to it in the end, I definitely think it's an interesting topic and valuable info to help people narrow down the wide variety of options available. All methods essentially fall into 2 categories, load reduction (e.g. bands) or lever reduction (e.g. cross trainers). Both are beneficial for different reasons - load reduction methods are optimal for conditioning the full kinetic chain, which is especially important for the bicep and elbow in the instance of cross, whereas lever reduction methods are especially good for building good base layer strength of the primary agonists (e.g. chest) and allow the user to get used to working with their full bodyweight. I think it is smart to use at least one method from each of the two families of progression routes, to attack the skill in the most well rounded way possible, but with a bias more towards load reduction methods in the case of cross, in order to condition the elbows well - as for most people, this will be the main limiting factor for success, and the most likely injury site. In my opinion, a counterweight pulley system is the most optimal system for progressively developing the cross, as it's easily scalable and highly specific to the full skill. Bands would be a close second, and are a good replacement for most people as more easily accessible than a pulley system. The issue with bands is that you get more assistance towards the bottom of the position as the band becomes more stretched, so it doesn't train the skill with the same strength curve you'd experience unassisted. For static holds this matters a lot less, but my hypothesis is that relying on lots of reps of cross presses with bands would result in becoming more conditioned in the top 45 degrees than the bottom 45 degrees, which obviously might lead to issues actually holding the end position. Spotters can be useful, but no easy way of measuring progress or keeping assistance consistent between sets and sessions. I think the main benefit of spotters would be when doing multiple skills combined, which might not be possible on a band or pulley set up. Cables (which you didn't cover) are a must in my opinion for building up a good base layer of volume/hypertrophy/tendon strength before jumping into bodyweight or close-to-bodyweight options. Again, cross trainers are good for conditioning the chest and shoulders, but probably don't do enough to condition the elbows and biceps until you get to the highest couple of levels, at which point you may as well just use the rings themselves. However, they are very easily progressive, great for building volume, and allow the user to work with full bodyweight which is still of great benefit. Using straps is essentially the same as cross trainers but less comfortable and scalable, the only real benefit over cross trainers is more accessible and cheaper, but otheriwse quite a poor option I'd say. Block assisted cross is okay but feet in front shifts the centre of mass which changes the alignment of the arms in relation to the rings so may be less specific to plane of movement needed in the full skill. Also difficult to scale and progress, plus unlikely to be able to get much volume done as it is pretty intense. Dream machine is useful for beginners for initial volume and building kinaesthetic awareness of the position, but realistically not intense enough to be transferrable to the full bodyweight skill, as I think pretty quickly your working sets would be well out of strength building rep range range. Based on my experience, optimal angle of attack would be intense, isometric working sets with either pulley or bands, supplemented by cross presses for volume with cross trainers and cables, as well as good bicep isolation and bent arm conditioning. My ratings would be: Pulley system - 10 Bands - 9 Cables - 9 Spotters - 8 Cross trainers - 8 Block assisted - 5 Dream machine - 5 Straps - 4

Thx for Input!

Very much enjoyed the collab with Andrew!!! Let’s goo!

Commenting for algo, love the ideas for those who aren't normally exposed to it. Dream machine and a pulley system later on for less assistance are cheat codes to advanced and elite level ring strength, especially if you don't have access to a spotter/coach! Great video, Tyson.

I'm surprised he didn't like the block cross! It took me a second to get used to it, but block cross presses were my favorite exercise other than negatives to get cross. You get the assistance like cross trainers but you also get the straight arm conditioning. Love em.

Really informative, and interesting to see other people approaching this challenge from different angles. Makes you think. I own, train with the ‘ monkey ring thing ‘, and I have to say it’s proven invaluable in getting the feel of movements, and the sheer enjoyment of “ messing about like a trapeze artist “, makes you want to do the movements over and over; it also makes you appreciate the phenomenal power and strength required by athletes to perform these feats. On the down side, I would say, it’s important not to become over reliant on these support aids. So weaning oneself off over time, and train without aids must be the goal. As to Tyson’s iron cross training help, despite having the ring thing aid as mentioned, I can see that gains could be attained that the ring thing doesn’t provide to a certain extend. And I am planning on adding this device to my home gym. All these aids have their place within a good training program.

thanks guys and good to see the differences of each tool. I made my own cross trainers and the distance between the two bars is only 5cm and this makes much harder. I use normal grip and not false grip. I do rings first then followed by trainer. So far it has been 14 months, I reckon 4 years is the goal.

The cross trainers are better than just the support with the rings because you can make it heavier by adjusting the center struts closer to your hand.

Great informative fun vid- thanks! Bands FTW! 🙌🏼

As a former gymnast, the number one method I used was a bungee under my feet. I would lay them over the rings, grab them then jump up to support and put one foot over the strap and one under and pinch it so it wouldn’t move. You can do fantastic crosses while being able to keep the body totally straight, which is something you can’t do with your particular strap method

nice to see tyson and andrew looking into rings giving more variations but there more to this and it hard to put all in one video false grip is common but open grip for iron cross is harder in reference to gymnastic but with the spotting is great to help with get more volume in and condition the muscle and to build to your personal goals they are so many way to condition these muscle for the rings some floor exericises like pike push up and handstand push up strict gymnastic form and hand weight that are rings related exericises and mobility exercises and band work for conditioning the shoulders as for siri tell her how beautiful she is back to the rings walking through iron cross but so many variations to the cross and as you go through the movement of the catch into the iron cross with straight arm not to high or to low as this would be a deduction in form as reference gymnastic so learning to catch and stick it from a swing movement as there are static movement of being still and to hold and the swing movement momentum to train to catch off that momentum and stick it any variations form of the cross just ad little more planche progression exericises to be added as I would think that tyson has done more videos on youtube to see on the rings in the development towards the rings but as there is more to gymnastic then just the rings to real people that are sincere in gymnastic or just there personal health I hope the journey is a good one I DO THINK AUSTRAIA IS BEHIND IN GYMNASTIC AND MORE HAS TO BE DONE AS IT IS AT A LOW AND HOPE THAT SOME BETTERMENT CAN HAPPEN IN THE FUTURE

6:17 When Siri does not stop the timer. jajajajja

Excellent video. Show the sled next time. (Thats my go-to tool)

U didn't try the jesus method.

Have you guys managed to get over the pelican troubles at home?

💕♥️💞💖❤️❣️💓💗😇