Best Hold

The Iron Cross is a challenging static exercise performed on gymnastics rings. It demands exceptional upper body strength, particularly in the shoulders and chest, as the gymnast holds their arms extended horizontally. This hold is frequently utilized by elite gymnasts training for competition routi...

The Maltese Cross is a demanding strength and flexibility exercise performed on gymnastic rings. It involves maintaining a horizontal position with arms outstretched, resembling a cross shape. This hold tests exceptional core stability, upper body power, and ring proficiency. It’s typically practice...

The most advanced planche position, with both legs held together and fully extended horizontally from the hands, representing the highest difficulty level in the planche progression.

The Swallow is an elite men's artistic gymnastics rings hold in which the athlete supports the body above the rings with arms extended diagonally forward and downward, requiring exceptional shoulder strength and considered one of the most difficult static holds in the FIG Code of Points.

The Human Flag is a calisthenics feat in which a performer holds the body horizontally parallel to the ground while gripping a vertical pole, relying entirely on lateral push-pull force.

The Manna is an advanced calisthenics static hold in which an athlete sits on straight arms with legs raised parallel to the ground in front, requiring extreme wrist extension, shoulder depression, and hip flexor strength.

The Death Spiral is a pairs figure skating element in which the male partner pivots on one toe pick while rotating the female partner in a wide circle with her body nearly horizontal to the ice.

The Front Lever is a gymnastics skill on rings or a bar where the athlete holds the body horizontal and face-up below the apparatus, demanding exceptional lat and core strength.

A static strength hold in gymnastics and calisthenics in which the body is held parallel to the ground supported only by the hands, recognized as one of the most difficult upper-body isometric skills.

A planche variation in which the legs are spread apart in a straddle position; slightly less demanding than the full planche because the straddle shifts the center of mass closer to the hands.

The Back Lever is a gymnastics skill performed on rings or a bar in which the gymnast holds the body horizontal and face-down, suspended beneath the apparatus by straight arms.

The Elbow Lever is a calisthenics static hold in which the athlete balances the body horizontally with the elbows pressed into the abdomen and the hands flat on the floor, making it one of the more accessible straight-body levers for beginners.