> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# German hang
> Novice · Static · Bilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 14 s |
## Technique
1. Hang from Rings or a Pullup bar and grip with your hands shoulder-width apart.
2. Rotate your body through the arms so your shoulders move behind the line of your torso, getting into full Shoulder extension backward.
3. Hold that position for time.
4. As you get more comfortable with this position, aim for your body to relax, letting your legs hang freely and your shoulder open fully.
## Form tips
* Keep the shoulders depressed and slightly active rather than fully collapsing.
* Let the elbows straighten naturally, but do not force lockout if mobility is limited.
* Maintain a neutral head position; avoid craning the neck forward.
* Enter and exit the position slowly to avoid sudden stress on the shoulders.
* Use bent arms or partial range if full extension cannot be controlled.
**Risks**
* This exercises places high stress on the shoulder capsule, biceps tendon, and anterior shoulder structures.
* Sudden drops or uncontrolled entry can strain the shoulders or elbows.
* Limited shoulder mobility increases the risk of joint irritation or tendon overload.
* Should be avoided or heavily regressed if shoulder pain, instability, or prior injury is present.
* Progress gradually over time; connective tissue adapts slower than muscles.
## Muscles
* Anterior deltoid
* Pectoralis major (clavicular head)
## Equipment
## Appears in
## Progressions
Intermediate
## Regressions
Novice
Beginner
Beginner
Beginner
Intermediate
Novice
Novice
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/german-hang-e03x). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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