Quick Answer
German Hang is a advanced strength exercise that targets your shoulders and chest. It uses a rings. Start hanging from rings with arms fully extended.
Video Tutorial
How to Perform the German Hang
- 1
Start hanging from rings with arms fully extended.
- 2
Perform a 'Skin the Cat' motion: Tuck knees, rotate hips and legs backward through the rings.
- 3
Continue rotating until arms are extended behind you and chest is open.
- 4
Hang passively in this position, allowing shoulders to stretch fully.
- 5
Keep core engaged for stability.
- 6
Hold for desired duration.
- 7
Carefully reverse the motion (pull back through) to exit.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the German Hang isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the German Hang work?
The German Hang primarily works your shoulders and chest. Secondary muscles include the biceps, forearms and traps.
What equipment do I need for the German Hang?
The German Hang needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the German Hang suitable for beginners?
The German Hang is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of German Hang should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the German Hang every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.