> ## 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.

# Standing german hang

> Beginner · Static · Bilateral. Strength, flexibility

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| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 10 s |

## Technique

1. Stand under a pair of Rings at head height and grip with your hands shoulder-width apart.
2. Incline your body forward and rotate the arms backwards so your shoulders move behind the line of your torso into full Shoulder extension backward.
3. Lean forward to let your body relax into the hang, allowing the weight of your body to open the shoulders.

## Form tips

* Keep the shoulders depressed and slightly active rather than fully collapsing.
* Maintain a neutral head position; avoid craning the neck forward.

<Warning>
  **Risks**

  * This exercise places high stress on the shoulder capsule and biceps tendon; enter and exit slowly.
</Warning>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

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  </div>

  <Columns cols={1}>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Biceps</li></ul></Card>
  </Columns>
</div>

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#1e88e5"}}><Icon icon="arrows-left-right" color="#1e88e5" size={18} /> Flexibility</div>

  <div className="max-w-md mx-auto my-4">
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      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Flexibility muscle map">
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      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Chest</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Biceps</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Anterior deltoid
  * Pectoralis major (clavicular head)
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="arrows-left-right" size={16} /> Flexibility</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/flexibility/flexible-shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible shoulders</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-extension-backward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />extension backward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="German hang" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e03x.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=c445d42f7f14e64466a7fb9821bcef64" href="/exercises/german-hang-e03x" width="320" height="320" data-path="images/exercises/e03x.jpg">Novice</Card>
  <Card title="Standing german hang to tuck Inverted hang" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0az.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=aba9c43a69125cc4262ba32f9433cc5e" href="/exercises/standing-german-hang-to-tuck-inverted-hang-e0az" width="320" height="320" data-path="images/exercises/e0az.jpg">Beginner</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Kneeling german hang" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e066.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=ac375a6fec91abf04211a37320fc7a1f" href="/exercises/kneeling-german-hang-e066" width="320" height="320" data-path="images/exercises/e066.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Band-assisted rings dip" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14g.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=651f5142a64ae31aa369a3d6d6d18fa2" href="/exercises/band-assisted-rings-dip-e14g" width="320" height="320" data-path="images/exercises/e14g.jpg">Intermediate</Card>
    <Card title="Rings dip" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08l.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=513d6b347f9ce7dbd8d8370bb64642d4" href="/exercises/rings-dip-e08l" width="320" height="320" data-path="images/exercises/e08l.jpg">Intermediate</Card>
    <Card title="Weighted rings dip" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14f.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=89b09a51f3c50d3ab5531df62a3d664c" href="/exercises/weighted-rings-dip-e14f" width="320" height="320" data-path="images/exercises/e14f.jpg">Advanced</Card>
    <Card title="Long table top" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06o.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=510619ec562690dd8be0f4c624ce0dc4" href="/exercises/long-table-top-e06o" width="320" height="320" data-path="images/exercises/e06o.jpg">Novice</Card>
    <Card title="Sitting arms extension" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0d8.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=06e0470c9d2113fa0a0d0a09d4cf9168" href="/exercises/sitting-arms-extension-e0d8" width="320" height="320" data-path="images/exercises/e0d8.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/standing-german-hang-e0ay). 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.
</Note>


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