Straddle Maltese
Description
The straddle maltese is a maltese variation performed on gymnastic rings with legs spread wide in a straddle. The wider leg position shortens the lever arm compared to a full maltese, making it slightly more achievable — though it remains one of the hardest holds in all of gymnastics and calisthenics.
Equipment Required
Straddle Maltese Instructions
- This is an elite gymnastics skill. Master iron cross and straddle planche on rings first.
- From an iron cross position on gymnastic rings, lean your body forward.
- As you lean, spread your legs wide into a straddle.
- Continue leaning until your body approaches horizontal with arms extended to the sides.
- Your body should be horizontal with legs straddled and arms wide on the rings.
- Hold for any duration possible. Even brief holds are extraordinary achievements.
- Progress from straddle maltese toward full maltese by gradually closing the legs.
- Train under qualified gymnastics coaching only.
Straddle Maltese Form & Visual
Straddle Maltese Benefits
- One of the hardest gymnastics holds
- Progression toward full maltese
- Builds extraordinary shoulder and chest strength
- Elite calisthenics achievement
- Shorter lever arm than full maltese
- Combines ring stability with horizontal hold
Straddle Maltese Muscles Worked
- Pectoralis major (extreme demand)
- Anterior deltoid (extreme demand)
- Biceps brachii (extreme isometric)
- Core (extreme demand)
- Hip abductors (straddle)
- Serratus anterior
Straddle Maltese Variations & Alternatives
- Full Maltese (harder)
- Straddle Planche (floor)
- Iron Cross
- Full Planche
- Maltese Press
