Does anyone know how to pracrise the cross on handring.

[leesen]

I'm very interested in that .
I've exercised cross on handring for several days,but I do not know the way to get it very well.
and I feel my collarbone around a little bit sore and uncomfortable.....
Could you tell me the method step by step and which muscle I should strengthen?

gratitude!

 

[Geoffrey Taucer]

Crosses are extremely advanced. What's your current strength level like? A couple things to note when working crosses:

1) I wouldn't even begin working on them until you can hold a solid straight-body back lever and a straight-arm support with the rings turned out.

2) Wide arm dips and pull-ups are always a good idea

3) Any time you work crosses, it's a good idea to follow them up with some bicep work and some rotator cuff work. And don't train them every day -- take at least a day off between sessions of cross work

4) Reread those first three things. They're important.

5) My favorite method for training the cross itself is to put rubber tubing or a stretch band between the rings. Put your feet on the band, then lower down towards a cross. The band will support some of your weight, allowing you to hit the correct position without actually having to hold the full weight.