Shoulders, Lats
Biceps, Traps, Abdominals
Hang from gymnastic rings with arms fully extended.
Engage core and pull knees towards chest (tuck position).
Continue rotating hips and legs upwards and backward, passing them between the rings.
Lower legs towards the ground behind you, keeping arms straight and shoulders open (German hang position).
Reverse the movement by pulling with shoulders and core, bringing legs back through the rings to the starting hang position.
Maintain control throughout the movement.