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Assisted German Hang

The Assisted German Hang is a ring progression and a skin-the-cat progression that prepares an athlete's shoulder flexibility for more extreme ranges of motion.

  • Type Of Exercise: Flexibility
  • Muscles: Biceps, Chest, Shoulders
  • Difficulty: Moderate
  • Equipment: Gymnastic Rings

Assisted German Hang

  1. Set a pair of gymnastic rings to approximately head height.
  2. Grab ahold of them, pull up slightly, and tuck your knees toward your chest.
  3. Keep a solid grip on the rings and spin backward 360-degrees.
  4. Lower your legs back to the floor and straighten your elbows.
  5. Turn the rings so your palms are facing backward, fully extend your hips, and retract your shoulder blades.
  6. Use your feet and knee bend to adjust the intensity of this position as you hold for time.
  7. Keep your chest open, hips extended, and elbows locked throughout the assisted German hang.
  • Exercise: German Hang
  • Type of Exercise: Flexibility
  • Muscles: Biceps, Chest, Shoulders
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings
Assisted German Hang | GymFit