Skin the Cat

Setup

1. 01Hang from a bar or rings with an overhand, shoulder-width grip.
2. 02Clear space behind and below you; rings are more shoulder-friendly than a bar.
3. 03Set the shoulder blades and brace the core before starting.
4. 04Warm up the shoulders thoroughly; this reaches end-range extension.

Execution

1. 01Tuck the knees and lift the hips, rolling backward through the arms.
2. 02Continue rotating until the feet pass between the hands and the legs point down behind you.
3. 03Lower slowly into the German hang, feeling a deep shoulder stretch.
4. 04Pull the knees back through the arms to reverse the rotation to the start.

Checkpoints

• -The rotation is slow and controlled in both directions.
• -The tuck stays tight until you own the movement, then legs can extend.
• -The German hang is an active stretch, not a passive drop into the shoulders.
• -Grip stays secure throughout; never let go mid-rotation.

Common mistakes

• -Dropping quickly into the bottom stretch position.
• -Attempting it without the shoulder mobility to tolerate the German hang.
• -Losing the tuck and swinging out of control.
• -Doing high reps while fatigued and risking the grip.