How to develop German Hang?

[Robert Siegel]

Having trouble developing German Hang as prerequisite to BL work. With full body weight, I can only roll back as far as legs roughly parallel to floor:

I can get much closer to GH position with partially supported body weight (feet on the ground):

Should I work on progressing in the full body weight position, gradually lowering further over time, or begin in the supported GH position and gradually add body weight?

[David Beckerman]

I did supported hangs and every week I raised my rings a little higher. I made sure I still pushed down with my hands on the rings to develop strength rather than just a stretch. This seemed to work for me. When it came to doing ring series for the WODs I did ring series 1 (MU, FL, inverted hang, GH, inverted hang, FL) in which I increased my ROM into the GH hang. I still do this as I lack the strength currently to pull myself out of the GH. I am not sure if that helped me achieve a GH but I am a newbie myself and just thought I would share how it worked for me.

Best of luck,

Dave

[Blairbob]

you'll also want to do lots of stick/rope/band pass-thrus/dislocates

seated shoulder extension with hands behind is another good stretch. as well I do an exercise that is intermediary between the floor and hang where i hold either a door frame or the base of PB and do the stretch.

[Joshua Naterman]

Practicing the GH with a palms down grip, opposite of what you are showing in the pictures, is the only way this will translate to a palms down back lever, which is the only way BL work will transfer to planche. If your goal is to make progress with the FSP then you will want to start transitioning your grip into the palms down position.

Foot supported GH is the best way to learn, focus on fully straightening your body and increasing the ROM. Once your upper body is more or less vertical you should start raising the rings a little and using your legs a little less. It won't be too long, maybe a few months at the most, before you can do unsupported GH if you're practicing this 3-4 times a week. Remember, don't do max holds. Always have a decent amount of energy left in the tank when you stop each hold.