The straddle maltese is an advanced bodyweight exercise performed on rings, targeting the abs with significant involvement of the shoulders and chest. It requires exceptional core strength, shoulder stability, and body control, making it a challenging movement for experienced athletes.
Also Works
ShouldersChest
How to Perform
1
Start by hanging from a pair of rings with your arms fully extended and your body in a straight line.
2
Spread your legs wide apart, forming a straddle position.
3
Engage your core and slowly lower your body until your arms are parallel to the ground.
4
Hold this position for a few seconds, then push yourself back up to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Build a solid iron cross hold (5+ seconds) before even attempting the maltese progression.
•Spread your legs as wide as possible to shorten the lever arm and reduce the demand on your shoulders.
•Focus on ring turned out (RTO) support holds to develop the straight-arm pressing strength this requires.
Common Mistakes
•Attempting the Straddle Maltese without years of ring training foundation, which almost guarantees injury.
•Bending the arms to compensate for insufficient straight-arm strength, turning it into a different movement entirely.
•Neglecting consistent shoulder prehab work, which leads to chronic tendonitis from the extreme joint angles.