THE SHOUL­DER FIXER SKIN THE CAT

Men's Fitness - - Trainer | Mf Guide To Rings -

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.

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