CUES:
- Cling to a shoulders to ring hold and raise the knees with control
- In a tight tuck lean back and slowly straighten the arms to flip the body over
- With straight legs and straight arms slowly receive the floor with your feet
- Lower into your deepest shoulder extension stretch then engage strong active protraction to begin raising out of the hang
- Assist the exit by straightening the legs
- Pull back up to the start position and lower the legs down slowly in front
Mistakes:
- Using momentum to enter and assist the pull over
- Using the legs to raise out of the german hang without first engaging strong active protraction
- Jumping to assist the exit
- Use lower rings so the legs can push longer
- Failing to return to a shoulders to rings position/exiting without control
