Maltese

Introduction

Ultra-elite figure: iron cross with body horizontal facing down, reserved for high-level gymnasts.

Anatomy and Muscles Worked

• Primary muscles: shoulders, pectorals (ultra-elite)

Step-by-Step Instructions

1. Iron cross but body horizontal facing down.
2. Hold a few seconds for high-level gymnasts.

Recommended Sets and Reps

• A few seconds for elite gymnasts

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Reserved for professional gymnasts with years of specialized training.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.