Ring Maltese Cross

1. Ensure the gymnastic rings are secured high above the ground with enough clearance around you to extend your body fully in all directions.

2. Grasp the rings and jump up to get into a basic support position, with your arms straight and your body elevated above the rings.

3. Slowly lower your body in a controlled manner, moving your arms to the sides until they are parallel to the ground, with your palms facing the floor.

4. As you lower your body, lean slightly forward to balance the position, engaging your core, chest, and shoulder muscles to maintain a straight line from your shoulders to your feet.

5. The final position should have your body hovering above and parallel to the ground while your arms are extended to the side in line with your shoulders, creating a "T" shape with your body.

6. Hold the Maltese cross position for a few seconds (the goal is to progressively increase the hold duration over time).

7. To exit the position, pull your body back up to the basic support position by engaging your chest and shoulder muscles.

8. Lower yourself to the ground or swing gently to maintain momentum if doing multiple repetitions.

Note: The Ring Maltese Cross is an extremely advanced gymnastic movement requiring significant strength, control, and practice to perform safely. It's advised to start with easier progressions and to have a spotter or coach assist you when practicing this exercise. Always ensure your equipment is secure and practice above a padded floor or crash mat to reduce the risk of injury in case of a fall.

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