German Hang
Explanatory Video
Description
The German Hang is an essential mobility and strength exercise for gymnastics and calisthenics.
Technique: Start by hanging from a bar or rings with a pronated grip. Pull your knees to your chest and rotate your body backward through your arms (Skin the Cat movement) until your legs point toward the floor and your arms are extended behind your back. Focus on keeping your arms completely straight and allow your shoulders to open up. Maintain a controlled position and breathe deeply to improve shoulder extension flexibility. This exercise is a key prerequisite for the Back Lever.
Difficulty & Category
Intermediate
Isometric
Affected Muscles
Pectoralis Major
Deltoid (Anterior)
Biceps Brachii
Latissimus Dorsi
Rectus Abdominis
Body Areas
Shoulders
Arms
Back
Core
Equipment
Pull-Up Bar
Rings
High Bar
Progressions
A gymnastics rings exercise that involves rotating the body in a full circle while hanging from the rings, developing shoulder mobility and strength.
Dynamic
Intermediate
Similar Exercises
The Tucked Back Lever is an intermediate static hold that builds the foundational straight-arm strength required for the full Back Lever. Start by hanging from the bar or rings, then pull your knees to your chest and rotate backward (Skin the Cat style) until your back is parallel to the ground. Keep your arms completely straight throughout the movement. Focus on pushing the bar or rings down toward your hips to engage your lats and keep your shoulders active. Maintain a rounded upper back and keep your knees tucked tightly to your chest to reduce the leverage.
Isometric
Intermediate
Skill
Last updated: 3/6/2026