Technique
- Start in a German hang position, hanging from the rings with the arms extended backward ( Shoulder extension backward).
- Engage your shoulders and back to pull your hips up and over, keeping the legs straight.
- Continue the rotation until you reach a straight inverted upside down position ( Inverted hang)
Form tips
- Keep your arms straight throughout the entire motion.
- Maintain full body tension.
Muscles
Strength
Primary
- Shoulders
- Chest
- Biceps
- Serratus anterior
- Forearms
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Serratus anterior
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
Equipment
Appears in
Joint movements
Shoulderflexion forward
trains stretches
Progressions
360 pull
Herculean
Regressions
Back lever pullout
Elite
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