Skin The Cat

How To Do Skin The Cat

Skin the Cat is a classic gymnastics and calisthenics movement that targets the shoulders, lats, core, chest, and grip. It involves rotating your body through a hanging position into a deep shoulder extension. This exercise is more advanced than basic hangs and is often used to build shoulder mobility and strength for skills like back levers and muscle ups. Proper form is important to protect the shoulders and keep the movement controlled.

Step-by-Step Guide to Properly Execute Skin The Cat

Starting Position

Begin hanging from a pull-up bar or rings with an overhand grip. Your arms should be straight, shoulders active, and core lightly engaged. Let your body hang in a controlled, stable position without swinging.

Pulling Phase

Slowly tuck your knees toward your chest while leaning your shoulders slightly back. Use your core and lats to guide your legs upward and begin rotating your hips toward the bar. Keep the movement smooth and avoid jerking into the position.

Lowering Phase

As your hips pass through the bar or rings, continue rotating until your body moves behind your arms. Extend your legs gradually if mobility allows, lowering yourself into a deep shoulder extension. Your arms stay straight as your shoulders open.

Finishing Position

Pause briefly in the bottom position where your hips are behind your shoulders and your chest is open. From here, reverse the movement under control to return to the starting hang, or finish the set safely.

Skin The Cat Workout Plan for All Levels

Beginner: 2 sets of 3 to 5 reps, 2 to 3 minutes rest, 2 times per week
Intermediate: 3 sets of 5 to 8 reps, 2 to 3 minutes rest, 3 times per week
Advanced: 4 sets of 8 to 10 reps, 2 to 3 minutes rest, 4 times per week

What Are The Benefits Of Skin The Cat

• Builds strong and flexible shoulders
• Improves shoulder mobility and joint control
• Strengthens core and lats through rotation
• Helps prepare the body for back lever progressions
• Develops grip strength and body awareness

Common Mistakes to Avoid

• Dropping too fast into the bottom position, which can strain the shoulders
• Bending the arms instead of keeping them straight and controlled

Similar Exercises To Try For Your Workout

• German Hang
• Tuck Back Lever Hold
• Hanging Knee Raises