Today while practicing the German hang, I tried letting one arm go while backwards — ended up spinning like a helicopter 😅. But it clicked for me that shoulder mobility and rotation are the real keys to getting out of it smoothly. Still working on it, but I feel like I finally found the missing piece. 🙌 Has anyone else had this “aha” moment with the German hang? Any tips to improve shoulder rotation?

Here is a very general information dump on flexibility training, what it is, how long to do it and the best routine I found to get started. @Emma Liao, this should answer the question. Video Transcript (Cleaned Up) All right, let’s talk about flexibility. I figured I’d make a quick video about it since it’s already in the master book. I’m about halfway through the book, and I noticed flexibility is something we don’t often cover in depth. Before we move on to mobility and freedom of movement, I want to give you the basics. Flexibility vs. Mobility Flexibility is simply increasing your range of motion. Mobility is how well you can move through that range. For example, if you want the splits, you need flexibility training to get there. How to Improve Flexibility Research shows the most effective way is to hold a stretch for 30–60 seconds. Anything longer doesn’t seem to give extra benefit. Personally, I prefer closer to 60 seconds since it can take time to relax into the position. Flexibility is largely controlled by your nervous system. Your body limits range of motion to prevent injury. Stretching tells your nervous system, “This range is safe.” Over time, your body adapts. At extreme ranges, your muscles do lengthen a bit—similar to strength training adaptations. Think of kids: they’re naturally more flexible because their bodies haven’t locked into specific movement patterns yet. Intensity When stretching, aim for about 30% intensity—mild discomfort but no pain. You may have seen extreme methods where athletes are forced into splits. That can work for children, but for adults it’s dangerous. Why Flexibility Matters Your body restricts motion as protection. If you fell and your limbs overextended, you could tear something. Training flexibility teaches your body those ranges are safe, which actually makes you less likely to get injured. Mental vs. Physical Limitation Sometimes the barrier is physical tightness; other times it’s your brain saying “danger.” That’s the mind–body connection.

Somebody else hold their breath while exercising without realizing? How do I fix this?

Most people think the muscle-up is only about “being strong enough. There is technique involved, of course. But there is a minimum amount of strength you do need for a muscle up. For example, you would need to be able to do pull-ups before a muscle up. Here’s the baseline I use with athletes before we even attempt a muscle-up: ✅ 8–10 pull-ups in a row ✅ Chest-to-bar pull-up (not just chin) ✅ 2-3 superfast pull-up with power ✅ 10-second L-sit hold (core strength matters) ✅ Bar dip If you can do all of these, then you already have what it takes. At that point, it’s not about “getting stronger”—it’s about dialing in technique and transition drills. If you’ve built the foundation, and then suddenly the skill clicks. ➡️ Comment “MUSCLE UP” below if you want a full start-to-finish. 💬 Which of these five checkpoints are you already confident in—and which one do you still need to conquer?