Full Maltese

Setup

1. 01Train on rings or low parallettes only after mastering the full planche.
2. 02Warm up shoulders, biceps, and wrists thoroughly with straight-arm work.
3. 03Grip the rings or bars with locked elbows and turned-out hands.
4. 04Set full-body tension before leaning into the hold.

Execution

1. 01Lean far forward with locked arms until the shoulders travel past the hands.
2. 02Lower the chest toward hand level so the arms sit out near the hips.
3. 03Hold the body rigid and parallel to the floor with legs together.
4. 04Exit by pressing back toward a planche or support position under control.

Checkpoints

• -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.

Common mistakes

• -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.