German Hang

How to do it

Using gymnastic rings or a pull-up bar, start by hanging in a tucked position with your knees close to your chest. Roll backward through the rings and slowly extend your legs downward behind you so your arms and shoulders rotate backward and your body hangs inverted in a deep shoulder stretch. Keep control of the movement and stop when you feel a comfortable stretch in your shoulders and chest. To exit, reverse the movement, tucking your knees and rolling back through to an upright hang.

1. 1Feel a deep stretch through your shoulders, chest, and biceps as you hang inverted
2. 2Keep tension through your core and glutes to protect your spine
3. 3Breathe deeply and ease into the position to feel an opening across the front of your body

Common mistakes

• ×Avoid collapsing your shoulders; keep them active rather than hanging passively
• ×Don't relax your grip or let your elbows bend; maintain straight arms
• ×Avoid bouncing or forcing the range; progress slowly

Muscles worked

The german hang works the lats, biceps, forearms, upper chest, and front delts.

• LatsSupport
• BicepsSupport
• ForearmsSupport
• Upper ChestSupport
• Front DeltsSupport
• Mid TrapsMinor
• Lower TrapsMinor
• Upper AbsMinor
• Rear DeltsMinor