Maltese Hold Tutorial: Master Calisthenics’ Hardest Skill

The Maltese is widely regarded as one of the most challenging and impressive skills in calisthenics and gymnastics. This iconic position—where the body is suspended parallel to the ground with arms extended outward—represents the pinnacle of strength, body control, and years of dedicated training. In this comprehensive guide, we’ll break down everything you need to know about the Maltese, from the fundamental prerequisites to a detailed progression plan that can take you from beginner to mastery.

What Is the Maltese in Calisthenics?

The Maltese is an advanced static hold where the athlete suspends their body horizontally with arms extended straight out to the sides, creating a cross-like position parallel to the floor. Unlike the iron cross where the arms are perpendicular to the torso, the Maltese requires the arms to be angled backward while maintaining the horizontal body position.

This skill originated in men’s artistic gymnastics on the rings but has been adopted by the calisthenics community as one of the ultimate demonstrations of upper body strength and control. If you’re new to advanced calisthenics skills, check out our introduction to calisthenics to understand the foundations.

Anatomy and Biomechanics: Understanding the Maltese

To truly master the Maltese, you need to understand the biomechanics and muscular demands involved:

Primary Muscles Worked

• Chest (Pectoralis Major and Minor): Bears significant load in maintaining the forward arm position
• Shoulders (Anterior Deltoids): Critical for supporting the body weight and maintaining arm position
• Back (Latissimus Dorsi): Provides stability and helps maintain the horizontal position
• Serratus Anterior: Essential for scapular control and shoulder stability
• Core Muscles: Vital for maintaining the rigid body position

For specific exercises to strengthen your shoulders for this skill, check out our shoulder calisthenics guide.

Joint Demands

The Maltese places extreme stress on several joints:

• Shoulder Joint: Experiences tremendous torque and requires exceptional rotator cuff strength
• Sternoclavicular Joint: Must withstand significant pressure as the arms extend outward
• Wrist Joint: Requires stability and strength, particularly when performed on rings

Improving your wrist flexibility and strength is crucial for this skill. Learn more in our article on 7 ways to improve wrist flexibility and strength.

Biomechanical Challenges

What makes the Maltese particularly difficult is the extreme leverage disadvantage. The arms act as long levers, creating a mechanical disadvantage that requires immense strength to overcome. The further your hands are from your center of mass, the greater the torque demands on your shoulders and chest.

Prerequisites for the Maltese

Before attempting Maltese progressions, ensure you have developed the following foundation:

Strength Benchmarks

• Push-ups: 30+ perfect form push-ups (learn how to do a push-up correctly)
• Dips: 15+ clean ring dips
• Pull-ups: 15+ strict pull-ups (check out how to improve your pull-ups)
• Planche: Solid advanced tuck planche hold (20+ seconds)
• Iron Cross: At least a developing iron cross (not necessarily mastered)
• Support Hold: 60+ seconds on rings with perfect form

Mobility Requirements

• Shoulder Extension: 45+ degrees
• Shoulder External Rotation: 90+ degrees
• Wrist Extension: 90+ degrees

Consider incorporating our yoga and calisthenics workout plan for increased mobility to help meet these requirements.

Physical Preparation

• Body Composition: Lower body fat percentage (typically below 15%) helps with leverage
• Structural Preparation: 1-2 years of consistent strength training to prepare connective tissues
• Scapular Control: Perfect command of scapular protraction, retraction, depression, and elevation

Common Mistakes to Avoid

Many athletes struggle with the Maltese due to these common errors:

1. Insufficient Preparation: Attempting progressions before building adequate strength foundation
2. Poor Scapular Position: Failing to maintain proper scapular protraction and depression
3. Arched Back: Breaking body alignment by arching the lower back
4. Bent Arms: Compensating for lack of strength by bending the elbows
5. Inadequate Warm-up: Not properly preparing the joints for extreme stress
6. Training Too Frequently: Not allowing sufficient recovery between intense training sessions (learn about how long you should rest when training calisthenics)
7. Neglecting Mobility: Focusing only on strength without addressing mobility limitations

Scientific Maltese Progression System

Developing the Maltese requires a methodical approach through progressions that gradually increase in difficulty. This system is based on biomechanical principles and proven training methodologies:

Phase 1: Foundation Building (3-6 months)

1. Ring Support Hold
   • Focus on depression and external rotation
   • 3 sets of 30-60 seconds
   • Master perfect form before progressing
2. Planche Progressions
   • Frog stand → Tuck planche → Advanced tuck planche
   • 5 sets of max holds, 3x per week
   • Aim for 20+ seconds in advanced tuck before progressing
3. Pseudo Planche Push-ups
   • Hands positioned at hip level
   • 4 sets of 8-12 reps, 3x per week
   • Focus on maintaining protracted scapulae
4. Ring Turned Out Support
   • Emphasis on external rotation
   • 3 sets of 20-30 seconds
   • Critical for developing stabilizer strength

Phase 2: Specific Preparation (6-12 months)

1. Maltese Press Preparation
   • Using bands or counterweight assistance
   • 4 sets of 5-8 reps, 2-3x per week
   • Focus on controlled eccentric phase
2. Iron Cross Progressions
   • Assisted cross → Cross pulls → Full cross
   • 4-5 sets of holds or pulls, 2x per week
   • Essential for developing the required shoulder strength
3. Maltese Lean
   • On parallettes or rings with feet supported
   • 4 sets of 10-15 seconds
   • Gradually increase lean angle as strength improves
4. Supinated Back Lever
   • Builds specific strength for the Maltese position
   • 4 sets of max holds, 2x per week
   • Progress through tuck, advanced tuck, and straddle positions

Phase 3: Specific Maltese Training (12+ months)

1. Band-Assisted Maltese
   • Using resistance bands for support (see our guide to calisthenics exercises with resistance bands)
   • 5-6 sets of 5-8 seconds
   • Gradually reduce assistance as strength improves
2. Negative Maltese
   • Start in support and slowly lower to Maltese position
   • 4-5 sets of 3-5 reps
   • Focus on controlled descent
3. Straddle Maltese
   • Easier variation with legs in straddle position
   • 4-5 sets of max holds
   • Aim for 5+ seconds before attempting full Maltese
4. Full Maltese
   • Begin with short holds (1-2 seconds)
   • 5-6 sets of max effort holds
   • Gradually build duration over time

Optimized Weekly Training Program

This program is designed based on scientific principles of strength development, motor learning, and recovery optimization:

Monday: Maltese Strength Focus

• Warm-up: 10 minutes joint preparation
• Planche Progression: 5 sets of max holds
• Band-Assisted Maltese: 5 sets of max holds
• Maltese Negatives: 4 sets of 3-5 reps
• Supplementary: Ring dips 4 sets of 8-10 reps
• Cool down: 10 minutes mobility work

Wednesday: Complementary Strength

• Warm-up: 10 minutes joint preparation
• Iron Cross Progression: 5 sets of max holds
• Pseudo Planche Push-ups: 4 sets of 8-12 reps
• Weighted Pull-ups: 4 sets of 5-8 reps (learn how to start with weighted pull-ups)
• Supplementary: Hollow body holds 3 sets of 30-45 seconds
• Cool down: 10 minutes mobility work

Friday: Maltese Technique Focus

• Warm-up: 10 minutes joint preparation (see our warm-up and cool-down exercises guide)
• Maltese Lean: 4 sets of 10-15 seconds
• Straddle Maltese Attempts: 5 sets of max holds
• Supinated Back Lever: 4 sets of max holds
• Supplementary: Ring turned out support 3 sets of 30 seconds
• Cool down: 10 minutes mobility work

Daily Practice

• Shoulder mobility: 10 minutes
• Wrist preparation: 5 minutes
• Scapular control exercises: 5 minutes

Recovery and Injury Prevention

The extreme demands of Maltese training require diligent attention to recovery:

Recovery Protocols

• Minimum 48 hours between intense Maltese training sessions
• Regular soft tissue work (massage, foam rolling) for pecs, lats, and shoulders
• Contrast therapy (hot/cold) to reduce inflammation (consider cold plunge benefits for recovery)
• 8+ hours of quality sleep daily (learn about why sleep is important for muscle growth)

Injury Prevention

• Implement deload weeks every 4-6 weeks (reduce volume by 40-50%)
• Balance pushing movements with pulling exercises
• Incorporate rotator cuff strengthening 2-3x weekly
• Maintain thoracic spine mobility
• Address any shoulder impingement symptoms immediately (see our guide on rehabilitating an injured shoulder)

Equipment Recommendations

For effective Maltese training, invest in quality equipment:

1. Gymnastics Rings: Wooden rings provide better grip than plastic (check out our guide to the best gymnastic rings for calisthenics)
2. Parallettes: For preliminary Maltese lean training (we recommend these parallettes for calisthenics)
3. Resistance Bands: Various strengths for assisted training (see the best resistance bands to buy)
4. Wrist Wraps: For additional wrist support during intense sessions (check out calisthenics wrist wraps)
5. Chalk: Essential for grip security

Expert Tips from Elite Athletes

I’ve gathered insights from several elite calisthenics athletes and gymnasts who have mastered the Maltese:

“For skills like the Maltese and Iron Cross, I always tell my athletes to focus on quality positions first. A clean five-second hold with perfect form is worth more than a shaky ten-second hold that reinforces bad habits.”
– Coach Christopher Sommer, former US National Team coach

“When I was training for the Maltese, I spent more time on preparation exercises than on the actual skill. The foundation work—cross pulls, planche work, and specific conditioning—is what makes the final skill possible.”
– Brandon Wynn, Olympic Gymnast

“I see too many athletes rushing into advanced skills like the Maltese. My approach has always been to master the prerequisites completely before attempting the next progression. This is how you build not just strength, but also the body awareness needed for these skills.”
– Daniel Vadnal, Fitness FAQs founder

For more inspiration, check out our article on 5 inspiring calisthenics body transformations.

Troubleshooting Common Plateaus

If you’re stuck in your Maltese journey, consider these solutions to common plateaus:

Plateau: Can’t Progress Beyond Band-Assisted Maltese

• Solution: Implement a 3-week specialization phase focusing on specific strength gaps
• Method: Increase frequency of Maltese-specific training to 3x weekly while reducing other pushing exercises
• Technique: Use progressively thinner bands and focus on increasing time under tension

Plateau: Shoulder Pain During Training

• Solution: Implement a 2-week deload with focus on rotator cuff strengthening
• Method: External/internal rotation exercises with light resistance bands
• Technique: Revisit scapular positioning during all progressions

Plateau: Inconsistent Holds

• Solution: Video analysis and position refinement
• Method: Record training sessions to identify form breakdowns
• Technique: Focus on proprioceptive awareness drills to improve body position consistency

Frequently Asked Questions

Conclusion: The Journey to Maltese Mastery

The Maltese represents one of the ultimate achievements in bodyweight strength training. The journey to mastering this skill is long and demanding, but the process itself develops extraordinary strength, body awareness, and mental discipline.

Remember that the path to the Maltese is highly individual. Some athletes may achieve it in two years, while others might take five or more. What matters most is consistent, intelligent training that respects your body’s limits while gradually pushing its capabilities.

Whether you’re just beginning your calisthenics journey or already working on advanced skills, the methodical approach outlined in this guide provides a roadmap to one of the most impressive demonstrations of human strength. Stay patient, train smart, and enjoy the process of becoming exceptional.

Ready to begin your Maltese journey? Start with an honest assessment of your current prerequisites, then commit to the foundation phase before attempting more advanced progressions. Your future Maltese will be built on the consistency and quality of your daily practice.

Rick

Founder of www.calisthenics-101.co.uk. Training calisthenics since 2012.

Currently working on: 30 second one-arm handstand, muscle-up 360, straddle planche.