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Ali Hmeid

German Hang, Pronated or supinated grip ?

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Ali Hmeid

Hi GST community,

I would like to hear your views concerning the safest way to perform a german hang on the bar, Pronated or supinated grip ?

I know this drill can be very taxing to the biceps and the forearms and I have seen many injuries caused by the german hang.

 

Thanks for your help 

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Alessandro Mainente

Hi Ali, the german hang is a regression of the back lever, which is a conditioning movement for advanced rings strength where the weak point is the bicep brachii. in order to develop the correct conditioning, you need o train the supine grip.

Back lever can be dangerous, in fact, it is not an exercise for a beginner. the average youtube user thinks the opposite...well...let injuries speak for themselves.

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MARIO LOPEZ RUIZ

In the "one arm shoulder mobility" the grip used on german hangs is a supine grip, should I change it to prone?

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Ali Hmeid

The grip used in the one arm shoulder is a proned grip. Though, german pulls differ from german hang. I will use the proned grip to avoid any injury.

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