Stage 1
FreeGerman hang
Shoulder extension tolerance.
Pass criteria
- Hold German hang for 20 s × 3 sets in one session, unassisted.
Technique checklist
- Controlled entry and exit
Too hard? Keep the feet on the floor.
Skill Academy
Hold the body horizontal, face down, behind straight arms.
5 stages
Usually the first lever skill athletes reach. Expect several months per stage.
2 sessions per week.
Pass each stage by meeting its criteria in one session. Then move to the next.
Stage 1
FreeShoulder extension tolerance.
Too hard? Keep the feet on the floor.
Stage 2
PremiumKnees tucked, back horizontal.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 3
PremiumFlat back.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 4
PremiumLegs straight and apart.
Drills, technique notes and progress tracking for this stage are in Premium.
Stage 5
PremiumLegs together, body straight.
Drills, technique notes and progress tracking for this stage are in Premium.