German Hang Pullout

Technique

How to perform German Hang Pullout

Grasp a sturdy pull‑up bar or a pair of rings with a shoulder‑width overhand grip and hang with your arms fully extended. Tuck your knees and roll backward, straightening your body as you pass through the inverted hang until you lower into a full German hang - shoulders fully extended, chest facing the ceiling, legs straight and together behind the rings.
Brace your core, actively depress your shoulders, and squeeze your glutes to maintain a rigid, straight‑body German hang. This is your starting position.
Exhale as you initiate the pull‑out by powerfully driving your hips upward and pulling your shoulders down and back, keeping your elbows locked and body straight. Your legs rise in a smooth arc as you reverse the rotation.
Continue pulling until your feet pass overhead and you return to a straight‑body inverted hang, shoulders still actively engaged and core hollow.
Inhale as you control the descent back into the German hang - or lower to a dead hang to finish - maintaining strict form and never allowing the weight of your body to rest passively on the shoulder joints.
Repeat for the prescribed repetitions, ensuring each pull‑out is smooth, controlled, and performed with active shoulder engagement throughout.

Recommended external demonstration