Skin The Cat

Explanatory Video

Description

A gymnastics rings exercise that involves rotating the body in a full circle while hanging from the rings, developing shoulder mobility and strength.

Difficulty & Category

Intermediate
Dynamic

Affected Muscles

Latissimus Dorsi
Biceps Brachii
Deltoid (Anterior)
Deltoid (Posterior)

Body Areas

Back
Arms
Shoulders

Progressions

The Tucked Back Lever is an intermediate static hold that builds the foundational straight-arm strength required for the full Back Lever. Start by hanging from the bar or rings, then pull your knees to your chest and rotate backward (Skin the Cat style) until your back is parallel to the ground. Keep your arms completely straight throughout the movement. Focus on pushing the bar or rings down toward your hips to engage your lats and keep your shoulders active. Maintain a rounded upper back and keep your knees tucked tightly to your chest to reduce the leverage.
Isometric
Intermediate
Skill

Similar Exercises

The Back Lever is an advanced static hold that requires significant strength and control. To perform this exercise, begin by hanging from a bar with an overhand grip. Engage your core and pull your body upward while extending your legs behind you, keeping your body straight and parallel to the ground. Your chest should face downward, and your arms should be fully extended. Focus on maintaining a tight core and straight body line throughout the hold. This exercise primarily targets the posterior chain, including the back and arms, while also engaging the core for stability.
Isometric
Advanced
Skill
The Tuck Front Lever Raise is a dynamic exercise to build the specific pulling strength needed for the front lever.
  • Hang from the bar or rings with a shoulder-width overhand grip.
  • Pull your knees toward your chest into a tight tuck position.
  • Keeping your arms completely straight, pull your body upward by engaging your lats and shoulders until your hips are level with your shoulders and your back is parallel to the floor (or higher).
  • Focus on keeping the scapula depressed (shoulders away from ears) and retracted.
  • Lower yourself back down slowly and with control to the initial tucked hanging position.
  • Do not use momentum or swing; the movement should be driven entirely by your upper body strength.
Dynamic
Intermediate

Regressions

The German Hang is an essential mobility and strength exercise for gymnastics and calisthenics. Technique: Start by hanging from a bar or rings with a pronated grip. Pull your knees to your chest and rotate your body backward through your arms (Skin the Cat movement) until your legs point toward the floor and your arms are extended behind your back. Focus on keeping your arms completely straight and allow your shoulders to open up. Maintain a controlled position and breathe deeply to improve shoulder extension flexibility. This exercise is a key prerequisite for the Back Lever.
Isometric
Intermediate
Skill
Last updated: 3/6/2026