German Hang
A shoulder and chest stretching exercise performed hanging from a bar with straight arms, where bodyweight provides a passive stretch through the shoulders and upper back.
Instructions
- Stand under a pull-up bar positioned at or slightly above arm’s reach.
- Grip the bar with a shoulder-width grip using either an overhand or neutral hand position.
- Jump up or step up to hang from the bar with your arms fully extended.
- Allow your bodyweight to pull your shoulders into a stretching position.
- Keep your arms straight throughout the hang and allow your shoulders to relax.
- Your body should be in a relaxed, neutral position with no active pulling.
- Maintain the stretch, breathing deeply and allowing the shoulders to relax further.
- Lower yourself down carefully by bending your arms and stepping or jumping down.
Tips
- This is a passive stretch that uses bodyweight to create shoulder and chest tension.
- Relaxation is key; do not actively pull or flex during the stretch.
- Allow gravity to deepen the stretch gradually as your muscles relax over time.
- This stretch is excellent for shoulder health and improving shoulder mobility.
- This stretch is particularly beneficial if you spend extended time in a forward-rounded posture.
- Regular practice of this stretch improves shoulder mobility and reduces tension.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |