Straddle Maltese

Master the Straddle Maltese, a challenging gymnastic hold that builds immense core and upper body strength by holding your body parallel to the ground

VeryHighWaist Body weight

Movement: Compound
Force: Static
Per set: 10s
Rest: 1 min

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Variations of Straddle Maltese

Compound

Straddle planche

Waist · Body weight

VeryHigh

Compound

Full Maltese

Waist · Body weight

VeryHigh

Description

A challenging gymnastic move where the body is held parallel to the ground while the legs are in a straddle position.

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How to do Straddle Maltese

01
Setup
Begin by positioning yourself on parallel bars or rings, with your body supported in an L-sit or a tuck planche position, arms straight and shoulders depressed.
02
Setup
Extend your legs outward into a wide straddle position, keeping them as straight and parallel to the floor as possible, engaging your inner thighs and glutes.
03
Lean your torso significantly forward, shifting your center of gravity over your hands, while actively depressing and protracting your shoulders to create a stable platform.
04
Fully extend and lock your elbows, engaging your lats, triceps, and a strong hollow body core to lift your hips and maintain your entire body parallel to the ground.
05
Hold this rigid, straight-arm straddle position for the prescribed duration, focusing on continuous tension through your shoulders, core, and straight legs.

Tips

Prioritize shoulder protraction and depression; actively push through your hands as if trying to push the ground away, rounding your upper back slightly.
Maintain a strong hollow body position throughout the hold by bracing your core and tucking your pelvis to prevent your lower back from arching.
Gradually progress to this move by first mastering tuck planche, straddle planche, and advanced L-sit holds to build foundational strength.
Focus on controlled, shallow breathing to maintain core tension and stability without disrupting the rigid body line.

Common mistakes

Bending the elbows compromises leverage and puts undue stress on the joints; ensure your arms are fully locked and straight throughout the entire hold.
Allowing the hips to sag below the level of the shoulders indicates a lack of core and glute engagement; actively squeeze your glutes and brace your abs to keep your entire body parallel to the floor.
Failing to lean far enough forward makes the hold impossible to balance; you must aggressively shift your center of gravity over your hands to counteract your body's weight.

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Questions

Is Straddle Maltese good for beginners?

Straddle 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 Straddle Maltese?

You need Body weight to perform Straddle 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 Straddle Maltese?

Prioritize shoulder protraction and depression; actively push through your hands as if trying to push the ground away, rounding your upper back slightly. Maintain a strong hollow body position throughout the hold by bracing your core and tucking your pelvis to prevent your lower back from arching. Gradually progress to this move by first mastering tuck planche, straddle planche, and advanced L-sit holds to build foundational strength. Focus on controlled, shallow breathing to maintain core tension and stability without disrupting the rigid body line.

What are common mistakes when doing Straddle Maltese?

Bending the elbows compromises leverage and puts undue stress on the joints; ensure your arms are fully locked and straight throughout the entire hold. Allowing the hips to sag below the level of the shoulders indicates a lack of core and glute engagement; actively squeeze your glutes and brace your abs to keep your entire body parallel to the floor. Failing to lean far enough forward makes the hold impossible to balance; you must aggressively shift your center of gravity over your hands to counteract your body's weight.