German Hang

GymDaze demonstration

Watch German Hang

Technique

How to perform German Hang

1. Set the rings so you can place your feet on the floor when leaving the backward hang.
2. Grasp the rings with an overhand grip and straight arms, then tuck your knees and rotate your hips upward through an inverted position.
3. Continue the controlled rotation until your body lowers behind your hands, with your arms extended behind your torso.
4. Hold a comfortable shoulder-extension position without forcing a deeper hang.
5. Keep the position controlled and breathe steadily during the hold.
6. To exit, place your feet on the floor under control, or tuck your knees and reverse the entry before returning your feet to the floor.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Biceps Brachii Long Head, Biceps Brachii Short Head, Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.