Skin the Cat

Introduction

Skin the cat is a fundamental mobility and strength exercise on rings or bar. The practitioner rolls backward passing feet over head, then lowers behind to a german hang position (arms extended behind the back), before returning. It is an excellent preparatory exercise for the back lever and other advanced figures.

Anatomy and Muscles Worked

• Primary muscles: lats, deltoids (joint mobility)
• Secondary muscles: biceps, pectorals (stretch), abdominals
• Mobility: glenohumeral joint (full range of motion)

Step-by-Step Instructions

1. Hang from the bar or rings, arms straight.
2. Raise your legs and roll backward passing them over your head.
3. Continue lowering your legs behind you, arms straight.
4. Arrive in german hang position (body hanging behind, arms extended above).
5. Return by the same path while controlling the movement.

Recommended Sets and Reps

• Beginner: 3 sets of 3 reps (do not go to full german hang)
• Intermediate: 3 sets of 5 complete reps

Common Mistakes

• Going too deep too early: gradually progress german hang depth.
• Releasing the bar: grip strength must be sufficient.
• Jerky movement: everything should be slow and controlled.

Safety

The german hang places considerable stress on the shoulders. If you feel pain, limit the range. Warm up shoulders thoroughly. Start with partial rotations before going to full german hang.

Variations

• Partial skin the cat (without full german hang)
• German hang hold (hold at bottom)
• Ring skin the cat (more freedom of movement)

Target Audience

All levels with adapted progression. Foundational exercise in gymnastics and calisthenics for developing shoulder mobility and preparing advanced figures.