Ring Maltese

An extremely advanced static skill where you hold an inverted horizontal position on the rings with internally rotated arms, demonstrating elite chest and shoulder strength.

Instructions

1. Begin in a support hold on the rings
2. Gradually shift to an inverted position
3. Rotate your arms internally as you move toward horizontal
4. Position your body fully extended and parallel to the ground
5. Maintain arms straight with hands rotated inward
6. Hold this extremely demanding position for the prescribed duration

Tips

• This is one of the most advanced ring skills
• Requires years of progressive training
• Build iron cross and layout strength extensively first
• Exceptional shoulder mobility is essential
• Start with partial positions before attempting full maltese
• This skill has high injury risk - progress very carefully
• Work with a coach if attempting this advanced movement
• Regular mobility and conditioning work is crucial