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German Hang

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

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

German Hang

  1. Set a pair of gymnastic rings well overhead.
  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. Extend your legs, straighten your elbows, and hang freely from full shoulder extension.
  5. Turn the rings so your palms are facing backward, fully extend your hips, and retract your shoulder blades.
  6. Keep your chest open, hips extended, and elbows locked throughout the German hang.
  • Exercise: Assisted German Hang
  • Type of Exercise: Flexibility
  • Muscles: Biceps, Chest, Shoulders
  • Difficulty: Moderate
  • Equipment: Gymnastic Rings
German Hang | GymFit