German Hang: How to Do It and When to Progress
- Intermediate
- Pull-up bar
- Rings
How to do it
Roll backward through your arms as in skin the cat until you hang behind your hands with your feet pointing to the floor. Let your shoulders sink slowly into the stretch, arms straight. Hold the position calmly and roll back with control.
Target range
Aim for 10 to 20 seconds in each set.
Ready for the next step
When you reach 20 seconds in every set, you are ready for the next level: Tuck Back Lever.
Where it fits
Step 2 in the Back Lever progression, which runs from easier to harder.
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.