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
![German Hang 1 German Hang Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/03/32-German_Hang-1.jpg)
![German Hang 2 German Hang End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/03/32-German_Hang-2.jpg)
![German Hang 3 German Hang](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2021/03/German-Hang.jpg)
- Set a pair of gymnastic rings well overhead.
- Grab ahold of them, pull up slightly, and tuck your knees toward your chest.
- Keep a solid grip on the rings and spin backward 360-degrees.
- Extend your legs, straighten your elbows, and hang freely from full shoulder extension.
- Turn the rings so your palms are facing backward, fully extend your hips, and retract your shoulder blades.
- Keep your chest open, hips extended, and elbows locked throughout the German hang.
![German Hang 4 Assisted German Hang](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/03/alt-Assisted_German_Hang-2.jpg)
- Exercise: Assisted German Hang
- Type of Exercise: Flexibility
- Muscles: Biceps, Chest, Shoulders
- Difficulty: Moderate
- Equipment: Gymnastic Rings
![German Hang 5 German Hang Pull (AKA Skin the Cat)](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2021/03/alt-SkinCat-2.jpg)
- Exercise: German Hang Pull (AKA Skin the Cat)
- Type of Exercise: Mobility
- Muscles: Biceps, Chest, Shoulders
- Difficulty: Intermediate
- Equipment: Gymnastic Rings