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I'm wondering how one can progess into an iron cross. My shoulders are strong enough for stuff like handstands, muscle-ups and human flag, but this movement is very different.
I'm wondering what kind of movements I should do to strengthen the muscles I need to hold myself up like this.
Overcoming Gravity recommends the following progression:
For the actual movement itself, if you can't quite hold it yet, Dr. Low recommends training with either a partner to hold your legs, or with elastic bands such as Therabands pushing against your feet. In either case, the load should be managed so that you're exhibiting maximal effort to hold yourself aloft in the cross position.
