THE SHOULDER FIXER SKIN THE CAT
When you did this as a kid, it was easy. Now that you’re grown up, it’s fundamental to full-ROM shoulder strength. By hanging from the rings and then rotating your body through your arms, you take your shoulders to full extension, where you can hang in the position known as the German Hang for a stretch. Word of warning: if you’ve had shoulder injuries take your time and progress slowly.
STEP 1 TUCK
Start from the tuck hang position (see p93). Use your abs to bring your knees up and over your head, then slightly behind you. If it’s comfortable, lower them behind you until you feel a stretch in your shoulders. Keep the rings low so you can put your feet on the ground when you’re done.
STEP 2 ONE-LEG HANG
Next, bring one leg out ahead of you and do the move again. This time, focus on keeping your palms facing forward: this’ll make you stronger for the full straight-arm version.
STEP 3 GERMAN HANG
Now you’re going to keep both legs straight. Try to pull yourself over into the position and back again without any bend in your elbows or knees. It’ll also improve your pulling motion from the hips, making you better at everything from muscle-ups to Olympic lifts.