Mobility · Calisthenics
German Hang - The complete guide
The German hang is an essential mobility and strength exercise for the shoulders - the body hangs with the arms overhead in extreme internal rotation, a direct precursor to skin the cat and the back lever.
How to perform it
- 1Hang in an overhand grip with straight arms
- 2Slowly roll your shoulders into a deeper hanging position
- 3Let your body sink down so the arms come behind the head in a deep overhead position
- 4Hold the position calmly with controlled breathing
- 5Come back out of the position gradually by rolling the shoulders back
Common mistakes
⚠️ Forcing the depth before shoulder mobility is ready for it
⚠️ Holding your breath instead of breathing calmly through the hold
⚠️ Skipping straight to skin the cat without the German hang foundation
Progression - the path to mastering it
1. Regular hang 30+ seconds
2. Light German hang with moderate depth
3. German hang with full depth 10 seconds
4. German hang with full depth 20+ seconds
5. Skin the cat from a German hang
FAQ
Why do my shoulders hurt in the German hang?
The position requires extreme shoulder internal rotation most people haven't trained - go deeper more slowly and stop for sharp pain, not just discomfort.
What does the German hang prepare you for?
It's the foundation for skin the cat, the back lever and other inverted hanging skills, as well as being a generally healthy shoulder mobility exercise for anyone doing a lot of pulling work.
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