The Maltese is a highly advanced gymnastic strength skill performed on the still rings, captivating audiences with its display of raw power and control. To execute a perfect Maltese, you must support your entire body weight horizontally, with arms locked and hips level with your hands.
In this comprehensive guide, we’ll explore the technique, prerequisites, and training strategies to help you work towards achieving this incredible feat of strength.
Contents
What is a Maltese?
The Maltese cross is an advanced gymnastic strength skill performed on the still rings. It requires supporting your entire body weight horizontally with arms locked and hips level with the hands.
A Maltese can be described in two ways:
- An iron cross while holding the body out in a horizontal plane
- Lowering the body from a planche position until the hands and body are all level
The key to a successful Maltese lies in maintaining a rounded, hollow body position throughout the movement, similar to a back lever. Keep your shoulders in and resist the force that wants to widen your arms.
The primary muscles used are the anterior deltoids and chest, with the biceps and core playing a secondary stabilizing role.
Prerequisites: Building the Foundation
Before diving into Maltese-specific training, ensure you have the following prerequisites:
- A solid 10+ second back lever hold
- Proficiency in holding a straddle planche on the ground
- Adequate elbow and shoulder joint strength (a decent iron cross hold is beneficial)
- Substantial bent-arm pushing strength (weighted push-ups, dips, bench press – aim for 1.5x bodyweight)
While an iron cross is not mandatory, it provides an excellent foundation for the elbow and shoulder strength required in the Maltese.
The Connection: Back Lever, Planche, and Maltese
The back lever, planche, and Maltese are closely interconnected due to their similar body positioning:
- Rounded, hollow body
- Shoulders in
- Arms locked
By understanding this relationship, you can efficiently train for multiple skills simultaneously. When working on one, you’re indirectly strengthening the others.
Step-by-Step Guide: Performing a Maltese on Rings
Mastering the Maltese on rings can take months or even years of dedicated practice, so be patient and persistent in your training. Here’s a step-by-step guide to performing a Maltese on rings:
1. Warm-Up
Before attempting any advanced gymnastic move like the Maltese, ensure you are thoroughly warmed up. Focus on shoulder mobility, wrist stretches, and general body warm-up exercises.
2. Grip and Positioning
- Grip: Hang from the rings with an overhand grip (palms facing away from you).
- Hand Position: Place your hands slightly wider than shoulder-width apart on the rings. This helps in stabilizing your body during the hold.
3. Lowering into the Maltese
- Start in a high support position (arms straight, body extended).
- Slowly lean forward while keeping your arms straight until your shoulders are positioned directly above your hands. This is the beginning of the transition into the Maltese position.
4. Maltese Position
- Lowering Phase: Continue to lean forward, gradually lowering your body until your shoulders are below the level of the rings.
- Hold Position: At this point, your arms should be slightly bent at the elbows, and your body should be parallel to the ground, or ideally, slightly below parallel.
- Body Position: Your chest should be facing down, and your hips should be slightly higher than your shoulders to maintain balance.
5. Maintaining the Hold
- Stabilization: Engage your core muscles, legs, and glutes to stabilize your body in the Maltese position.
- Breathing: Focus on controlled breathing to maintain relaxation while holding the position.
- Eye Focus: Keep your gaze fixed on a point in front of you to aid in balance and concentration.
6. Exiting the Maltese
- To come out of the Maltese safely, reverse the movement: slowly lift your body back up while maintaining control and stability.
- Return to the starting position (high support) with control to avoid strain on your shoulders and wrists.
Training Tips for Mastering the Maltese on Rings
- Build a strong foundation: Focus on developing prerequisite strength and skills, such as the back lever, planche, and iron cross. These exercises will help you build the necessary strength and control for the Maltese.
- Maintain proper form and technique: Always prioritize proper form and technique over rushing into advanced progressions. Focus on maintaining a rounded, hollow body position, keeping your arms straight and locked, and engaging your core and glutes throughout the movement.
- Incorporate variety in your training: In addition to specific Maltese exercises, include a variety of strength training exercises to develop overall upper body and core strength. This can include weighted pull-ups, dips, push-ups, and core exercises like front levers and dragon flags.
- Incorporate specific progression exercises: Include exercises like Maltese lowering on low rings, assisted Maltese lowering, Maltese rocks, and transitioning from tucked planche to tucked Maltese in your training regimen. These exercises will help you build strength and familiarity with the Maltese position.
- Work with a qualified coach: Seek guidance from a qualified gymnastics coach who can provide personalized feedback, ensure proper form and technique, and help you progress safely through your Maltese training.
Conclusion
To master the Maltese on rings, focus on building foundational strength in shoulders, chest, and core with exercises like push-ups and ring holds.
Perfect your technique by mastering the false grip, achieving a horizontal body position with arms extended (T-position), and practicing controlled movements. Progress gradually from static holds and easier progressions (e.g., tucked Maltese) to the full position, increasing difficulty and duration over time.
Always prioritize safety by training under supervision, warming up thoroughly, and listening to your body to prevent injuries.
