Rebelos Posted May 12, 2015 Share Posted May 12, 2015 I am currently training the German Hang and it have not be clarified to me how the "hang" should be. Should it be with complete relaxed arms and feeling the stretch like in a normal hang or shoulders-scaptula should be tensed and "working" in a isometric static position? Thanks for reading. Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted May 12, 2015 Share Posted May 12, 2015 Elevated and relaxed positon of the shoulders, by emphasizing the retraction you will stretch more the chest.By the way if you are a beginner you should not train the GH .For your curiosity I have a straight body german hang but with the late exercises of manna mobility on foundations 4 I can feel a lot of tension on my biceps, so basically I will not continue the GH training because i'm not really ready for it. 4 Link to comment Share on other sites More sharing options...
Rebelos Posted May 12, 2015 Author Share Posted May 12, 2015 I was training GH(assisted) so I can aproach in a way the start of training the Back Lever. So Is there any more beginer progression for BL ? Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted May 12, 2015 Share Posted May 12, 2015 As I stated previously BL is not a beginner exercise exactly as GH. Foundations 4 creates a solid basis for train with no injury, complete rope climbing progression and ,at least , the half part of F4 on Manna progression. At the end of this process you'll be prepared for serious rings training. I won't give more suggestions since i do not know your level of physical preparation. 3 Link to comment Share on other sites More sharing options...
Alexander Egebak Posted May 12, 2015 Share Posted May 12, 2015 GH is a very intense shoulder extension stretch for the muscles and tendons involved. Even the assisted version should be approached carefully, especially if you have a history of weak/tight/injured biceps, rotator cuff and chest. If you are in any doubt about programming up to safely developing GH H1 will give you the joint mobility for a good shoulder extension range of motion, while foundation 1-4 will loosen up and strenghten the tight muscles involved in GH. Link to comment Share on other sites More sharing options...
Rebelos Posted May 12, 2015 Author Share Posted May 12, 2015 On 5/12/2015 at 2:20 PM, Alexander Egebak said: GH is a very intense shoulder extension stretch for the muscles and tendons involved. Even the assisted version should be approached carefully, especially if you have a history of weak/tight/injured biceps, rotator cuff and chest. If you are in any doubt about programming up to safely developing GH H1 will give you the joint mobility for a good shoulder extension range of motion, while foundation 1-4 will loosen up and strenghten the tight muscles involved in GH.Actually my Biceps and Chest are my "not-weak" parts, on the other hand, my wrist and triceps are the weak ones. 2 years ago I injured my wrist by trying some stupid planche attempts without any conditioning ever. Anyway I find the assisted GH not much of stress for my shoulders for now. Link to comment Share on other sites More sharing options...
Rebelos Posted September 23, 2015 Author Share Posted September 23, 2015 Sorry to undig this post, but as I have found this video about German Hang progression I wanted to ask your opinion guys. Are the first progressions that are shown optimal enough ? Because in this position the torso in not "vertical" enough as the normal German Hang, the stretch will be kinda different and is not gonna translate to strengthening for the Full German Hang (?) Link to comment Share on other sites More sharing options...
Douglas Wadle Posted September 23, 2015 Share Posted September 23, 2015 Never take advice on how to avoid elbow injury from someone wearing an elbow sleeve 8 Link to comment Share on other sites More sharing options...
Kong Posted September 24, 2015 Share Posted September 24, 2015 On 9/23/2015 at 2:21 PM, Rebelos said: Sorry to undig this post, but as I have found this video about German Hang progression I wanted to ask your opinion guys. Are the first progressions that are shown optimal enough ? Because in this position the torso in not "vertical" enough as the normal German Hang, the stretch will be kinda different and is not gonna translate to strengthening for the Full German Hang (?)Rebelos, it's been more than 4 months since your first post on German Hang.Have you progressed without injuries? Have you interrupted your GH training?Please, tell us about your experience. It's useful for all of us Link to comment Share on other sites More sharing options...
Rebelos Posted September 24, 2015 Author Share Posted September 24, 2015 On 9/24/2015 at 1:59 AM, Kong said: Rebelos, it's been more than 4 months since your first post on German Hang.Have you progressed without injuries? Have you interrupted your GH training?Please, tell us about your experience. It's useful for all of us Actually I haven't continued with GH training since then, I left it to the side because even the assisted version is too intense for me currently, I felt some kind of discomfort in the sternum area during the times that I was training GH. But this assisted version in the video seems really promising. 1 Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted September 24, 2015 Share Posted September 24, 2015 Just a hint: The integrated mobility in the H1 course teaches you shoulder mobility without exposing you to anything near bodyweight loads. 2 Link to comment Share on other sites More sharing options...
Christian Gabel Posted November 21, 2019 Share Posted November 21, 2019 On 5/12/2015 at 9:57 AM, Alessandro Mainente said: Elevated and relaxed positon of the shoulders, by emphasizing the retraction you will stretch more the chest. By the way if you are a beginner you should not train the GH . For your curiosity I have a straight body german hang but with the late exercises of manna mobility on foundations 4 I can feel a lot of tension on my biceps, so basically I will not continue the GH training because i'm not really ready for it. Expand I wonder why the German Hang is part of the Level 1 plan in Single Bar Shoulder Mobility Edit: Yes, there is a suggested scaling option. But I first tried it the way it should be … arrrrghh!!! Link to comment Share on other sites More sharing options...
Nick Murray Posted November 23, 2019 Share Posted November 23, 2019 On 9/23/2015 at 3:10 PM, Douglas Wadle said: Never take advice on how to avoid elbow injury from someone wearing an elbow sleeve Expand Well, it *does* say Crossfit in the background... Link to comment Share on other sites More sharing options...
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