Smart Workout Diary

German Hang

The German hang is an advanced gymnastic hang, usually performed on rings, with the body hanging below the hands while the shoulders are extended behind the torso. It develops shoulder extension mobility and strength, with strong demands on the shoulders, chest, upper back, and grip. It can support gymnastics skills and controlled shoulder mobility training.

Demonstration

German Hang — demonstration 1
German Hang — demonstration 2

Instructions

  1. Set rings low enough to dismount safely and use stable rings with adequate clearance behind you.
  2. Begin from a controlled inverted hang or a supported entry, keeping your arms straight and your core lightly braced.
  3. Lower slowly as the body rotates backward, allowing the shoulders to extend behind the torso while maintaining a secure grip.
  4. Settle into the hang with straight arms, a controlled body position, and no sudden drop; exit by reversing the movement or placing your feet down.
Muscle Group
Shoulders
Other Muscle Groups
Forearms, Chest, Upper Back
Type
Calisthenics
Mechanics
Isometric
Equipment
Other
Difficulty
Expert

Technique tips

  1. Build up gradually: use a shallow range or keep your feet supported until shoulder extension is comfortable.
  2. Do not force range of motion or bounce into the bottom position.
  3. Keep the movement slow and stop if you feel sharp shoulder, elbow, or wrist discomfort.
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