Full Maltese 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Full Maltese is an advanced bodyweight exercise that primarily targets the abs while heavily engaging the shoulders as a secondary muscle group. It involves lifting the body into a horizontal handstand position with arms fully extended and legs together, requiring significant core strength, shoulder stability, and overall body control. Performed without any equipment, this exercise emphasizes maintaining a straight, parallel-to-the-ground posture, holding the position for as long as possible to maximize isometric tension in the abs and shoulders.
How to Perform
Begin by standing tall with your feet aligned at shoulder width and your arms resting naturally alongside your body.
Slightly bend your knees and hinge forward from your hips, reaching your hands toward the floor.
Position your hands on the floor shoulder-width apart, keeping fingers pointed forward for stability.
Gradually transfer your weight onto your hands and lift your feet, moving into a horizontal handstand posture.
Lower your torso slowly until it is level with the floor, maintaining straight legs and keeping your feet together.
Engage your abdominal muscles and stabilize your shoulders to support your entire body weight evenly.
Maintain the Full Maltese hold as long as possible, focusing on keeping your body perfectly straight and parallel to the ground.
To exit, gently lower your legs back to the floor and return to an upright standing position while controlling your movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on keeping your core fully engaged throughout the hold to maximize abdominal activation.
Ensure your shoulders are stable and pressed away from your ears to prevent strain.
Keep your body perfectly straight and avoid letting your hips sag or rise.
Breathe steadily to maintain tension and control during the hold.
Gradually increase hold time instead of rushing to avoid fatigue and maintain form.
Practice shoulder and wrist mobility exercises to support proper hand placement.
Strengthen your lower back to help maintain a horizontal posture safely.
Avoid locking your elbows too rigidly; maintain a slight micro-bend to protect joints.
Engage glutes and legs to help stabilize the body and reduce shoulder load.
Use controlled, slow exits from the position to prevent injury and maintain muscle engagement.
How Not to Perform
Do not let your hips sag or lift too high, as it reduces core engagement and strains the lower back.
Do not collapse your shoulders or let them shrug toward your ears, which can cause shoulder injuries.
Do not bend your legs or separate your feet, as it shifts tension away from the abs.
Do not hold your breath; lack of breathing reduces stability and increases fatigue.
Do not rush into the hold without proper warm-up, especially shoulder and wrist preparation.
Do not lock your elbows completely, which can stress joints and reduce control.
Do not use momentum to get into position; it decreases focus on the abs and shoulders.
Do not allow your back to arch excessively, as it puts unnecessary strain on the spine.
Do not ignore glute and leg engagement, which helps maintain balance and reduces shoulder load.
Do not drop quickly out of the hold, as it can lead to injury and wasted energy.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
