The German hang (skin-the-cat, dorsal hang) is part of the USAG Men's Level 4 Rings routine. This skill can help improve the gymnast’s shoulder flexibility. From an inverted piked position, the gymnast slowly lowers their tight legs to a German hang. The body should be fully straight with maximum extended shoulder flexibility. The gymnast should avoid piking their body, as this prevents the full stretch.
This is exactly the same as the German hang on rings, except performed on the high bar. The gymnast should hold the bar in undergrip at the width of their shoulders. To reach this position, the gymnast should put their legs between their arms and lower to dorsal hang.
From rear support on the floor, the gymnast should gradually slide their arms backward until they have their arms fully extended backward. They should feel a significant stretch on their shoulders when they do this. Their arms should be parallel at the dimension of their shoulders.
Perform this drill with the stick. A variation of this drill might be if the coach pushes down the stick. Gradually shorten the distance between the hands (L-grip and Russian giants drill)
The gymnast can lean forward. Take the stick behind your back in under grip, raise the stick until it switches into L-grip. Repeat several times. Shorten the distance between the hands (Russian giants drill).
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.