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German hang
A hang with the arms behind the back: you pass the legs between the arms (skin the cat) and hang under the bar with the shoulders in full extension. Shoulder mobility and strength needed for the back lever.
- Level
- Intermediate
- Equipment
- Pull-up bar
- Measure
- hold time
- Tempo
- isometric
shoulderschestbackforearms and grip
Technique
- From a hang tuck the legs, pass them between the arms and rotate back until you hang head up with the arms behind you.
- Arms straight, shoulder blades active, body relaxed downward.
- Return the same way, slowly, with tucked legs.
Common mistakes
- Releasing the grip at the bottom: put the feet down only if you must.
- Entering too fast without warming up the shoulders.
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