Gymnastics · Mobility
Ring German Hang
The ring German hang is a suspended hold with your arms extended behind your body. It challenges shoulder control while loading the chest and biceps in a stretched position.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Grasp the low rings from a crouch beneath them.
- Draw your knees toward your chest.
- Rotate backward into a tucked inverted hang with a spotter supporting your hips.
- Slowly lower your legs behind you until your torso hangs beneath your hands, with your arms behind your body.
- Hold this position with straight elbows.
- Draw your knees back toward your chest.
- Reverse the movement into a tucked inverted hang.
- Rotate forward under control until your feet return to the mat.
Form cues
- Keep your ribs from flaring.
- Let the rings turn naturally.
- Breathe slowly through the hold.
Common mistakes
- Dropping into the hangTake several seconds to lower so you can stop before losing control.
- Relaxing completely at the bottomUse light foot support on a stable platform if you cannot maintain active shoulder control.
- Swinging to get outHave your spotter assist the return rather than kicking your legs for momentum.
Safety
Deep shoulder extension under body weight can strain the front of the shoulder or biceps tendon, especially if you drop or hang passively. Losing your grip during the inverted transition can cause a head or neck injury.
- Check the anchors, straps, and grips before each session; position low rings above a landing mat.
- Learn the inverted entry and exit with qualified in-person instruction, using an experienced spotter for unfamiliar attempts.
- Stay within a pain-free shoulder range; stop for pinching, sharp pain, or numbness.
- End the hold while you still have enough strength to reverse the movement smoothly.
If you have shoulder instability or a history of shoulder or biceps injury, get advice from a physiotherapist before attempting this hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Gymnastics Rings
- Spotting Platform (optional)
Sets and reps
- Sets
- 2–3
- Target
- 5–10 seconds
- Rest
- 1 min 30 sec
Use short holds initially rather than increasing depth and duration together.