라이브러리로시작 
끝 
운동 라이브러리
Full Maltese
An elite gymnastic strength hold where the body is held parallel to the floor with the arms out near the hips, demanding extreme straight-arm strength and total-body tension.
코어맨몸Straight-arm hold
주동근
대흉근전면 삼각근
협응근
이두코어척추기립근광배근
장비
맨몸
패턴
Straight-arm hold
준비 자세
- 01Train on rings or low parallettes only after mastering the full planche.
- 02Warm up shoulders, biceps, and wrists thoroughly with straight-arm work.
- 03Grip the rings or bars with locked elbows and turned-out hands.
- 04Set full-body tension before leaning into the hold.
수행
- 01Lean far forward with locked arms until the shoulders travel past the hands.
- 02Lower the chest toward hand level so the arms sit out near the hips.
- 03Hold the body rigid and parallel to the floor with legs together.
- 04Exit by pressing back toward a planche or support position under control.
체크포인트
- -Elbows stay completely locked for the entire hold.
- -Body forms one rigid line from head to pointed toes.
- -Arms sit roughly 45 degrees out from the torso near hip level.
- -Scapulae stay protracted and depressed.
흔한 실수
- -Bending the elbows to shorten the lever.
- -Piking the hips to make the hold easier.
- -Attempting it without years of planche progression.
- -Skipping biceps and elbow conditioning, which risks tendon injury.
프로그래밍 노트
- -Accumulate 3 to 6 short holds of 3 to 8 seconds using band or spotter assistance.
- -Train it fresh at the start of a session, 2 to 3 times per week at most.
- -Progress through straddle maltese before removing the straddle.