Also known as: reverse hang, ring back hang, overhead ring hang, ring mobility hang

What is German Hang?

The German Hang is a ring mobility hold that rotates you into an extended overhead position with straight arms. It primarily targets the core and shoulders and improves scapular control and shoulder mobility. Difficulty: medium, suitable for trainees with basic ring stability and shoulder control.

How to Do German Hang

  1. Adjust rings height: Set rings at hip-to-waist height and use a pronated grip; turn rings out and bend knees with feet off the floor for control.
  2. Engage scapula: Depress and pull scapulae with straight arms, keeping core braced and knees tucked to establish stable tension before initiating rotation.
  3. Rotate hands: Begin turning your hands to face each other while maintaining straight arms; allow knees to pass over your head as hips move through rings.
  4. Extend shoulders: Continue rotating so palms face behind you, slowly straighten legs and lower feet while extending shoulders and allowing scapulae to retract.
  5. Return safely: Reverse smoothly by protracting scapulae, keeping arms straight, tucking knees, and pulling them back through the rings to the starting hang position.

Muscle Groups

Core, Shoulders

Description

Hang with a pronated grip (palms facing away from you), rings turned out, arms straight, knees bent.

Begin by depressing your scapula, pulling with straight arms, keeping the knees tucked.

Continue pulling, rotate your hands to face each other and allow your knees to pass over your head.

As your hip pass through the rings, rotate your hands to face behind you. Slowly straighten your legs, lowering your feet towards the floor. Extending your shoulders and allowing your scapula to retract.

Hold for time.

Reverse the motion by pulling back into scapula protraction, keeping the arms straight. Tuck the knees and pull them back through the rings, returning to the start.
Movement Group: Mobility
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the German Hang?

The German Hang builds shoulder mobility and core stability while training scapular control and thoracic extension. It enhances overhead range of motion, helps shoulder health when progressed safely, and transfers to better ring strength and overhead positions.

What are common mistakes when doing the German Hang?

Common mistakes include collapsing the scapulae instead of controlling depression/retraction, hyperextending the lower back, rushing the rotation, gripping too tightly, or straightening legs before secure scapular positioning. These increase injury risk; progress slowly and maintain core bracing.

How can I progress to the German Hang or find alternatives?

Progress with assisted variations: use a band for support, perform partial rotations or skin-the-cat progressions, and strengthen scapular depressors and core. Alternatives include ring skin-the-cat, scapular hangs, or controlled reverse hangs to build the necessary mobility and control.