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Full Maltese

Full Maltese

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest
Arms Chest Shoulders
Muscle Activation
Waist
80%
Core
20%
Equipment
Gymnastic Rings
Setup / Starting Position
  • Hang from gymnastic rings with an overhand grip, hands wider than shoulder-width apart.
  • Engage your core muscles and lift your legs together until they are parallel to the ground.
  • Extend your arms straight out to the sides.
Exercise Position
  • Maintain a straight body position, with your shoulders down and away from your ears.
  • Keep your legs together and your toes pointed.
Form & Performance
  • Hold the position for as long as possible, aiming for 10-30 seconds initially.
  • Focus on keeping your body straight and stable.