Skin the Cat is a gymnastics and calisthenics movement that starts from a passive hang on a bar or rings. The athlete tucks their knees, rotates backward through the shoulders, and ends in a deep shoulder-stretching position called the German hang—a position where the torso and legs hang behind the arms. From there, the athlete reverses the movement to return to the starting position.
This movement offers several benefits:
- Shoulder Mobility and Strength: Enhances flexibility and builds resilience in the shoulder joints.
- Core Control: Engages the abdominal muscles throughout the movement.
- Grip and Straight-Arm Strength: Develops forearm endurance and the ability to maintain straight arms under load.
- Foundation for Advanced Skills: Serves as a stepping stone to more complex movements like back levers and muscle-ups.
It’s also a foundational move that can lead to more advanced skills like back levers and muscle-ups.
Equipment & Setup
Getting the right setup makes a big difference, especially when learning the skill for the first time.
1. Gymnastic Rings (Preferred Option)
- Setup: Hang the rings from a stable overhead anchor so that, when gripping them with straight arms, your toes lightly touch the floor. This allows for leg assistance during the learning phase.
- Advantages: Rings rotate naturally with your shoulders, reducing joint strain and facilitating smoother movement.
✅ Tip: For home setups, doorway anchors or ceiling-mounted rigs are effective. Ensure the anchor is secure and can support your weight.
2. Pull-Up Bar (Alternative Option)
- Setup: Use a stable overhead bar that allows sufficient clearance for full rotation.
- Considerations: Bars do not offer the same rotational freedom as rings, potentially increasing shoulder strain for beginners.
🔁 Recommendation: When using a bar, limit the range of motion initially to avoid overstressing the shoulders.
3. Grip Tools: Chalk Over Straps
- Use: Apply chalk to improve grip and prevent slipping.
- Avoid: Using wrist straps, gloves, or padded grips, as they can diminish grip strength development.
Step-by-Step Progression: Learning Skin the Cat
Here’s a step-by-step breakdown of each phase of the Skin the Cat—perfect for beginners who want to learn the movement safely.
🔹 Step 1: From Dead Hang to Active Hang
What to Do:
Start by hanging from a bar or rings in a dead hang—arms fully extended, relaxed shoulders.
From here, move into an active hang by engaging your shoulders: pull them down and back slightly without bending your elbows. This stabilizes your upper body.
✅ Tip: If this shoulder activation feels tricky, practice it separately first. There are plenty of tutorials on scapular pulls and active hangs.
🔹 Step 2: Tuck and Rotate
What to Do:
From the active hang, bring your knees up toward your chest and begin to rotate backward. Your goal is to tuck tightly and let your body pivot over the bar or between the rings.
As you rotate, try to keep your feet controlled and your movement smooth. Eventually, you want your back to face downward, arms extended behind you in a “German hang” position.
✅ Tip: If you can’t rotate all the way through yet, that’s okay. Go as far as you can and return to the starting position. These are called partial reps, and they’re a smart way to build strength gradually.
🔹 Step 3: Full German Hang and Return
What to Do:
Once you’ve rotated all the way to the German hang, hold the position briefly. You should feel a strong stretch in the shoulders and upper chest.
To finish the rep, reverse the motion—pull yourself back through the tuck, using your core and lats to control the movement.
✅ Tip: Going back through the motion is often harder than getting into it. If you struggle, try assisted reps using your feet on the floor.
Ring Progressions for Beginners
Using gymnastics rings makes learning Skin the Cat much easier, especially in the early stages. Here’s how to use them effectively:
- Set the rings low so that when you hang, your feet lightly touch the ground.
- From the dead hang, go to an active hang just like on the bar.
- Use your feet to help kick up into the tucked inversion. Let your feet touch the floor as you rotate back into the German hang.
- On the way back through, use your legs for support and control until you can perform the motion unaided.
This floor-assisted version lets you experience the full range of motion without needing maximum strength on day one.
If the full movement feels overwhelming, don’t worry—progress gradually:
- Start with partial reps (only rotate partway).
- Use feet for support on the rings.
- Add isometric holds at key positions: inverted tuck, German hang, active hang.
- Practice straight-arm scapular pulls to build the pulling strength required for the return phase.
Coaching Cues That Make It Click
These small, powerful reminders can make all the difference in how the movement feels—and how well you progress.
Stay Long
“Lock those elbows and reach.”
This isn’t just a hang—it’s a straight-arm pull. By keeping your arms fully extended throughout the motion, you activate the lats and build the same strength used in advanced holds like the back lever. Think of your arms like steel rods—long, straight, and strong.
Hollow, Not Arched
“Tuck your pelvis and pull your ribs down.”
As you invert, avoid letting your lower back flare out into a banana shape. Lightly tucking the pelvis (posterior tilt) and maintaining a hollow body position helps protect the spine, engage your core, and keeps your movement tight and efficient.
✅ Try visualizing your body as one unified shape—from shoulders to toes—no sagging or bending.
Eyes on the Horizon
“Look forward—not up.”
It’s tempting to crane your neck or look for your feet mid-rep. Don’t. Keeping your gaze forward (at the horizon) helps align your cervical spine with the rest of your body, preventing strain and promoting better control during both the drop and the return.
Exhale Through the Toughest Point
“Blow out slightly as you drop into the hang.”
This cue might sound subtle, but it’s a game-changer. Lightly exhaling during the most difficult part—usually the drop into the German hang—helps your ribs compress and your core engage. It’s a natural way to brace without over-tensing.
✅ Bonus Tip: Pair this with a pelvic tuck, and you’ll feel a stronger, safer descent into the deep shoulder position.
Common Roadblocks & Fixes
“I can’t pull back out.”
Place the rings lower. Lightly push off the floor with the toes until you’ve built enough pulling power to finish the rep unaided.
Elbows keep bending.
Add straight-arm scapular raises and ring support holds on off days; they bullet-proof the joint so you can keep the arms locked during the roll-through.
Sharp front-shoulder pinch.
You’ve dropped deeper than your current mobility allows. Reduce range, pair sessions with external-rotation band work, and progress in millimetres, not metres.
Frequently Asked Questions (FAQ)
Bar vs. Rings – Which is Better for Skin the Cat?
Rings are usually better for learning because they allow your wrists and shoulders to rotate naturally, which reduces joint strain and helps your body move more freely. Bars are more stable, but they lock your hands in place—making the stretch at the bottom more intense.
Use rings if you have access to them, especially when you’re just starting out.
What’s the Difference Between Skin the Cat and German Hang?
- Skin the Cat is the movement—you start from a hang, rotate backward through an inverted tuck, and pass through to the German Hang before returning.
- German Hang is the end position—a deep shoulder stretch with your arms behind you and your body extended downward.
Think of Skin the Cat as the full rep, and German Hang as the position you pass through and pause in.
Is Skin the Cat Safe for Beginners?
Yes—with the right progressions and patience.
Skin the Cat is a safe and effective exercise for beginners if you build up to it properly. The movement puts your shoulders into a deep stretch, which can be risky if you jump straight into it without first developing core control, shoulder strength, and joint stability.
To stay safe:
- Start with scapular hangs and knee raises.
- Use rings instead of a bar if possible—they allow natural shoulder rotation.
- Don’t drop too fast into the German Hang—control your movement.
- Stop if you feel pinching or sharp pain in your shoulders.
Take your time and respect your body’s limits. When trained gradually, Skin the Cat can improve shoulder mobility and strength over time.
What Should I Do If I Feel Shoulder Pain?
Stop right away. Pain—especially sharp or pinching pain—is a sign something isn’t right. Skin the Cat puts your shoulders into a deep stretch, and going too far too soon can cause strain or injury.
Here’s what to do:
- Don’t push through it. Back off and reduce your range of motion.
- Try partial reps—only go as far as you can without pain.
- Switch to ring support holds, band work, or scapular exercises to build strength safely.
- Add rotator cuff prehab like banded external rotations between workouts.
- If pain continues, see a physical therapist or movement specialist—especially if it’s sharp, deep, or lingers after training.
Remember: Muscle soreness is normal. Joint pain is not.
Can I Do This at Home Without Rings?
Yes—but rings make it easier and safer.
If you don’t have rings, you can use a sturdy pull-up bar, preferably one high enough to hang with your feet off the ground. However, keep in mind:
- Bars don’t rotate like rings, so your shoulders and wrists are locked in place. This makes the stretch at the bottom (German Hang) more intense.
- Go slower and limit your range when using a bar to stay safe.
- Consider adding floor drills or low-bar progressions, like:
- Knee raises from a doorway pull-up bar
- Inverted tucks using a low bar or sturdy table
If possible, get a set of basic gymnastics rings—they’re affordable, easy to hang from a doorway or tree, and much better for shoulder health.