Full Maltese
Description
The full maltese is arguably the most difficult static hold in gymnastics. It is a planche performed on gymnastic rings with arms extended out to the sides (like a crucifix position). The wide arm position creates extreme leverage demands on the shoulders and chest. Only a handful of athletes in the world can perform this hold.
Muscle Group
Equipment Required
Full Maltese Instructions
- This is an elite gymnastics skill requiring years of progressive training.
- Master: support hold, iron cross, planche on floor, straddle maltese on rings — in that order.
- Hang from gymnastic rings with arms extended to the sides at shoulder height (cross position).
- Lean forward slowly, lowering your body toward horizontal while keeping arms wide.
- Continue leaning until your body is fully horizontal with arms out to the sides.
- Legs together and straight behind you, parallel to the floor.
- Hold for any duration. Even one second is extraordinary.
- Train under qualified gymnastics coaching with progressive overload.
Full Maltese Form & Visual
Full Maltese Benefits
- Most difficult static hold in gymnastics
- Builds extraordinary shoulder and chest strength
- Elite-level demonstration of strength
- Requires years of progressive training
- Combines cross and planche demands
- Pinnacle calisthenics achievement
Full Maltese Muscles Worked
- Pectoralis major (extreme demand)
- Anterior deltoid (extreme demand)
- Biceps brachii (extreme isometric)
- Core (extreme demand)
- Serratus anterior
- Forearms
Full Maltese Variations & Alternatives
- Straddle Maltese (easier)
- Full Planche (floor)
- Iron Cross (vertical body)
- Victorian (reverse maltese)
- Maltese Press
