Hanging from rings, tuck the knees, roll backwards through your arms into a German hang, then pull the same path in reverse to return upright. The whole trip is driven by the shoulders and trunk, not swing.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 slow repetitions, resting a full minute between.
High shoulder strain if rushed. Not appropriate with shoulder instability, a previous dislocation, or elbow tendon trouble. Learn it with coaching on low rings.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.