How the Iron Cross System Works

The full guide: how the system works, the 12 progressive levels, what you get, who it is for, full specifications and FAQ.

How it works

The Gymnastics Forza Iron Cross System uses two forearm supports that shorten the lever of the movement. The lever normally runs from your shoulder to the ring, and that full length is what makes the cross so hard. At the first level the support sits near the elbow, which shortens the lever, so you can train the real position from day one.

The system offers 12 progressive levels. As you move the support forward toward your hand, the lever gets longer and the position gets harder, taking you from roughly 50% of the full cross difficulty up to 95%, until you are ready for the full skill.

Level 1: 50% · Level 2: 54% · Level 3: 58% · Level 4: 62% · Level 5: 66% · Level 6: 70% · Level 7: 74% · Level 8: 79% · Level 9: 83% · Level 10: 87% · Level 11: 91% · Level 12: 95%

Each level lets you train the correct position with control, accumulate more quality repetitions, and progress safely. At the same time, the forearm support conditions the forearm tendons, the part the cross stresses the most, so they adapt gradually alongside your strength.

What you get from it

  • Adjustable leverage: choose the lever length that matches your strength today, and lengthen it as you get stronger.
  • Safer straight arm training: the forearm support conditions the elbow and forearm tendons gradually, the structures the cross stresses most.
  • More useful volume: train the real position longer, with better form, instead of failing reps.
  • Real progression: a clear path from your first shortened lever to the full cross.

Who it's for

From athletes building their first straight arm strength to advanced gymnasts and calisthenics athletes refining a full Iron Cross. It is suitable for all ages, including children: there is no harness or size to choose, it is one universal size that fits everyone, and the 12 levels mean the same system grows with you, from beginner to elite.

Technical specifications

  • Material: forged aluminum, laser cut and welded piece by piece, Made in Italy
  • Arm length: 35 cm
  • Tube diameter: 12 cm
  • Weight: 600 g per arm
  • Maximum user weight: 120 kg / 265 lb
  • Setup: the system includes straps and carabiners similar to those used for gymnastics rings. It can be attached to a pull up bar, beam, tree, ceiling hooks, or hooks commonly used for punching bags.

FAQ

Do I need my own rings or bar?
No. You do not need your own gymnastics rings or a pull up bar. The system includes straps and carabiners and can be attached to a beam, tree, ceiling hooks, hooks used for punching bags, or another suitable point.

Is it suitable for children?
Yes. The Iron Cross System is suitable for all ages, including children. It is one universal size, so the same system fits everyone: simply start at the level that matches the athlete's current strength and move the support forward as they get stronger.

Can a beginner use it?
The system can be used by beginners, but even at Level 1, where you train with approximately 50% of the full load, a basic level of strength is still required. You should be able to perform approximately 5 to 7 pull ups to begin training at 50%. If you need more help during the first progressions, you can use an elastic resistance band for additional assistance. Another option is to purchase the kit together with the Gymnastics Forza Ring System, a separate kit that includes pulleys and provides additional assistance by reducing your effective bodyweight by a further 50%.

Will it protect my elbows?
Yes. At the first level the support sits near the elbow and takes most of the leverage, so the elbow is not under full stress. As you move the support forward and the lever lengthens, the load on the elbow increases gradually, conditioning the tendons step by step instead of all at once.

How long will it take to achieve a full Iron Cross?
Progress depends on your arm length, current strength level, training frequency, and consistency. The included 14 week step by step program guides you through each progression and helps you build a consistent and safer Iron Cross training routine.

Train Smart. Train Forza.