Skin the Cat

Technique

How to perform Skin the Cat

1. Grasp a pair of rings with a shoulder-width overhand grip and hang with your arms fully extended, legs together, and core engaged.
2. Tuck your knees toward your chest, then exhale as you roll your hips upward and backward, allowing your legs to pass between your arms while keeping your elbows straight.
3. Continue rotating until your hips travel behind the bar and your torso is inverted, finishing in a controlled, straight-armed German-hang position with your shoulders gently opened.
4. Pause briefly, breathing steadily and feeling the stretch across your shoulders, chest, and lats while maintaining tension through your core and glutes.
5. Inhale as you reverse the motion, drawing your knees back toward your chest and rolling forward until your feet clear the bar, then extend your legs and return to the initial dead-hang position.
6. Repeat for the prescribed repetitions, always moving smoothly and within a controlled range of motion.

GymDaze demonstration

Watch Skin the Cat

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Anterior Deltoid.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.