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Full Maltese

Full Maltese

The Full Maltese is an advanced gymnastic exercise that challenges your upper body strength and core stability to the maximum. Named after the high-flying moves performed by circus and gymnastic professionals on the rings, the Full Maltese requires exceptional strength and control. This move involves maintaining a horizontal position parallel to the ground while gripping the rings and extending your body fully. The Full Maltese primarily targets the muscles of the upper body, including the chest, shoulders, arms, and core. It is an exceptional exercise for building upper body strength, as it engages multiple muscle groups simultaneously. Your shoulders and chest are heavily involved in maintaining the horizontal position, while your arms, particularly the forearms and biceps, work hard to hold your bodyweight. Additionally, the core muscles, including the abdominals and lower back, play a crucial role in stabilizing your body throughout the exercise. Performing the Full Maltese requires advanced strength and body control. It is a goal that many gymnasts and calisthenics enthusiasts aspire to achieve. However, it is essential to progress gradually and build a solid foundation of upper body strength and stability before attempting this challenging movement. It is recommended to work closely with a qualified gymnastics coach or trainer who can guide you through the progressions and help ensure proper form and technique. Remember, the Full Maltese is an advanced exercise that should only be attempted by those with a sufficient level of strength, stability, and experience. Always prioritize safety and technique when attempting advanced gymnastic movements.


  • Start by placing two parallel beams or bars at shoulder width apart.
  • Place your hands on the bars, ensuring that your palms are facing down and your fingers are pointing forward.
  • Extend your arms fully and slowly lower your body down towards the ground, maintaining a straight body position.
  • Continue lowering your body until your arms are parallel to the ground, and your body is as close to the ground as possible.
  • Pause for a moment at the bottom position, then push through your palms to slowly raise your body back up to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Focus on building overall strength and flexibility in your upper body and core muscles to improve your Full Maltese.
  • Include exercises such as handstands, dips, push-ups, and core exercises like plank holds and hanging leg raises to strengthen the necessary muscles.
  • Focus on proper form and technique to avoid injury and maximize the effectiveness of your training.
  • Incorporate resistance training exercises such as weighted pull-ups, push-ups, and ring exercises to increase muscle strength.
  • Work on improving shoulder mobility and flexibility to achieve the deep position required for the Full Maltese.
  • Include stretching exercises for the chest, shoulders, and wrists to improve the flexibility required for this advanced move.
  • Ensure you have a strong core to provide stability and control during the Full Maltese. Include exercises like hollow body holds and L-sits in your training routine.
  • Gradually increase the volume and intensity of your training to progressively overload your muscles and improve your strength for the Full Maltese.
  • Give yourself enough rest and recovery between training sessions to allow your muscles to repair and adapt.
  • Consider working with a qualified gymnastics coach or trainer who can provide personalized guidance and progressions for the Full Maltese.

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