Hang from an overhead bar and lean your torso back so the arms travel behind you, placing the shoulders into deep extension. The position is held to load and mobilize the shoulder complex.
How to do the German Hang#
- Grip an overhead bar with both hands and fully extend your arms so your feet clear the ground.
- Shift your chest backward and allow your shoulders to drop until your upper arms move behind the plane of your torso.
- Keep your arms straight and maintain a neutral spine and neck alignment throughout the hold.
- Breathe evenly and hold the position for the planned duration, then return to a neutral dead hang before stepping down or releasing the grip.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Chest (Pectoralis Major), Biceps (Biceps Brachii)
- Secondary: Lats (Latissimus Dorsi), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Bending the elbows instead of keeping the arms straight.
- Shrugging the shoulders up toward the ears.
- Overarching the lower back instead of keeping a neutral spine.
- Holding your breath during the hold.
