Full Maltese

Master the Full Maltese, an elite gymnastic feat demanding extreme upper body strength, core stability, and balance.

VeryHighWaist Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 2 min

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Variations of Full Maltese

Compound

Straddle Maltese

Waist · Body weight

VeryHigh

Description

The Full Maltese is an advanced gymnastic exercise that works your chest, shoulders, and arms. It requires immense upper body strength and balance.

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How to do Full Maltese

01
Setup
Begin in a false grip support hold on parallel bars or rings, arms locked straight, with your shoulders depressed and protracted.
02
Setup
Lean your entire body significantly forward, bringing your head well in front of your hands, maintaining a rigid, hollow body position from head to toe.
03
Slowly extend your arms out to the sides, keeping them completely straight and slightly below shoulder height, as if pushing the bars or rings away from your body.
04
Maintain full body tension, squeezing your glutes and abs, while actively keeping your shoulders powerfully depressed and retracted throughout the hold.
05
Hold this parallel body position for the desired duration, focusing on controlled, shallow breathing and unwavering full body rigidity.

Tips

Progress gradually through variations like tuck Maltese, straddle Maltese, and one-leg Maltese before attempting the full version to build necessary strength.
Actively push down through your shoulders throughout the entire hold, maintaining scapular depression to protect your joints and maximize stability.
Engage your entire body – from fingertips to toes – to create a rigid platform, preventing any sagging in the hips or arching in the lower back.
While holding the position, take shallow, controlled breaths to maintain core tension and ensure oxygen delivery without disrupting your stability.

Common mistakes

Sagging hips or an arched lower back indicates a lack of core engagement; fix it by actively engaging your glutes and abs to maintain a hollow body position.
Bent arms or shrugging shoulders reduces leverage and risks injury; fix it by locking your elbows completely and powerfully depressing your scapulae, pushing away from the support.
Not leaning far enough forward makes the position impossible to achieve; fix it by committing to a significant forward lean, bringing your head well past your hands to counterbalance your legs.

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Questions

Is Full Maltese good for beginners?

Full Maltese is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Full Maltese?

You need Body weight to perform Full Maltese. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Full Maltese?

Progress gradually through variations like tuck Maltese, straddle Maltese, and one-leg Maltese before attempting the full version to build necessary strength. Actively push down through your shoulders throughout the entire hold, maintaining scapular depression to protect your joints and maximize stability. Engage your entire body – from fingertips to toes – to create a rigid platform, preventing any sagging in the hips or arching in the lower back. While holding the position, take shallow, controlled breaths to maintain core tension and ensure oxygen delivery without disrupting your stability.

What are common mistakes when doing Full Maltese?

Sagging hips or an arched lower back indicates a lack of core engagement; fix it by actively engaging your glutes and abs to maintain a hollow body position. Bent arms or shrugging shoulders reduces leverage and risks injury; fix it by locking your elbows completely and powerfully depressing your scapulae, pushing away from the support. Not leaning far enough forward makes the position impossible to achieve; fix it by committing to a significant forward lean, bringing your head well past your hands to counterbalance your legs.