StrongMan Iceland Cross

How to do the StrongMan Iceland Cross

1. 1Set up two weighted sleds or implements at equal distances from a centre point, arranged so they form a cross (plus-sign) pattern with the starting position at the intersection.
2. 2Step into the pulling harness and adjust the straps so they sit firmly across your hips and chest with the attachment point centred on your back, then take up the slack in the cables or chains.
3. 3Adopt a strong pulling stance: feet hip-width apart, knees slightly bent, hips pushed back, chest tall, and core braced as if preparing to absorb a heavy load.
4. 4Drive through your thighs and glutes to initiate forward movement, leaning into the harness at roughly a 45-degree angle to keep tension on the implement throughout each step.
5. 5Take short, powerful strides — pushing aggressively through the full length of each step — until you reach the first marker.
6. 6Come to a controlled stop at the marker, pivot to face the next arm of the cross, and re-establish your pulling stance before driving again.
7. 7Repeat the loaded pull in each direction of the cross, completing all required arms in sequence as fast and powerfully as possible.
8. 8Maintain an upright torso and active core on every arm of the cross — avoid excessive forward lean from the waist, which shifts stress from the thighs to the lower back.
9. 9After completing all arms, walk back to the centre point and remove the harness safely once the implement comes to a full stop.

Form tips

• Push from the ground up — think of each stride as a leg press against the floor rather than simply leaning forward; this keeps the quads and hamstrings under maximum load.
• Keep your chin up and eyes fixed on your target marker so your spine stays neutral and your chest does not collapse into the harness.
• Shorten your stride length slightly on heavier loads to maintain rhythm and avoid stalling mid-pull, then lengthen your stride as you accelerate.
• Breathe in before each pivot and exhale steadily during the drive phase to maintain intra-abdominal pressure and protect the lower back.
• Practice the pivot turn under lighter loads so the transition between directions is fast and balanced — lost time and stumbles almost always happen at the turn.

Common mistakes

• Leaning excessively from the waist instead of driving through the legs: bending forward at the hips transfers the pulling stress away from the thighs onto the lower back and reduces the power available from the glutes and quads.
• Taking overly long strides on maximum loads: long strides reduce ground-contact time and can cause the athlete to stall or lose balance mid-pull — shorter, explosive steps maintain momentum more effectively.
• Neglecting core bracing between strides: allowing the core to relax during the recovery phase of each step lets the harness pull the spine into extension, increasing injury risk and bleeding power from the drive.
• Rushing the pivot turn: spinning too quickly without re-establishing a solid base before the next pull means the athlete begins the following arm off-balance, reducing force output and risking a fall.
• Starting at full sprint pace on heavy loads: exploding out of the start without first feeling the weight of the implement can snap the athlete backward or cause a hamstring strain — build into your pace over the first two or three steps.

Frequently asked questions