Ring Maltese

Instructions for proper form

1. Begin by suspending yourself on gymnastic rings with your arms extended straight out to your sides and your body in a prone position, parallel to the ground. 2. Engage your core and glutes to maintain a straight line from your head to your heels. 3. Keep your shoulder blades down and back, avoiding excessive arching of the lower back. 4. Hold your body steady, only using your abdominal muscles to keep your position. 5. Maintain a supinated grip on the rings throughout the hold, ensuring the palms face towards you. 6. Focus on controlled breathing while maintaining the position.

Common mistakes to avoid

1. Allowing the lower back to sag or hunch, as this can lead to spinal injuries. 2. Losing tension in the abdominal muscles and allowing the body to sway or twist. 3. Holding your breath; ensure to breathe steadily throughout the hold. 4. Using excessive momentum to achieve the hold rather than relying on core strength.

Benefits

Specific benefits of the exercise

1. Develops significant abdominal strength and stability. 2. Improves overall core control and body awareness. 3. Enhances shoulder stability and strength due to the demands placed on the shoulder girdle.

Expected results and timeframe

Regular practice can lead to visible core definition and improved stability within 4-6 weeks. Progress in performance is expected as your body becomes adjusted to the hold, typically within 2-4 weeks..

Who this exercise is best for

This exercise is best for advanced athletes and individuals with a solid foundation in calisthenics and core strength who are looking to challenge their abdominal muscles further.

Scientific studies supporting its effectiveness

Studies on isometric exercises indicate they can be effective for improving muscular endurance and strength in targeted muscle groups, particularly within the core. Research also shows the benefits of gymnastic training on muscle engagement across various movements.

Variations

Beginner modifications

1. Start with a supine or plank hold on the rings instead of the Maltese position. 2. Engage in hollow body holds to build core strength. 3. Practice the Maltese hold with lower ring height to decrease the intensity.

Advanced progressions

1. Implement dynamic movements like ring push-ups or ring muscle-ups to enhance shoulder engagement. 2. Engage in an advanced Maltese hold where you external rotate at the shoulder joint for increased difficulty.

Integrations

Complementary exercises

1. Pikes on rings. 2. Plank variations. 3. L-sit on rings. 4. Front lever hold.

Super set recommendations

Superset the Ring Maltese with exercises like ring dips or ring push-ups to target muscular endurance and enhance upper body strength.

Sample workout routines

1. Warm-up: Dynamic stretches and mobility work. 2. Ring Maltese hold for 3 sets of 15-30 seconds. 3. Perform ring dips for 3 sets of 8-12 reps. 4. Transition into L-sit or tuck holds for 3 sets of 20-30 seconds. 5. Cool down with stretches targeting the shoulders and core.

Exercise combinations

Combine with movements like hanging leg raises, dragon flags, or stability ball rollouts to further target the core and maintain engagement across multiple planes of motion.

Best time to do this exercise in your workout

The Ring Maltese should be performed during the strength portion of your workout after warming up, ideally after isometric core exercises or during a dedicated calisthenics session.