Skin the cat

Skin the Cat is a challenging bodyweight exercise that builds shoulder strength, core stability, and improves spinal and shoulder flexibility.

AdvancedBack Waist Body weight

Movement: Compound
Force: Pull
Per set: 30s
Rest: 1 min

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Description

A gymnastic exercise that involves a full rotation of the body while hanging from an apparatus. It strengthens the shoulders and improves flexibility.

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How to do Skin the cat

01
Setup
Grab a pull-up bar with an overhand grip, slightly wider than shoulder-width. Hang fully extended with your arms straight and feet off the ground.
02
Setup
Engage your core and slowly tuck your knees towards your chest, bringing your hips towards the bar.
03
Continue to lift your hips and bring your feet up and over your head, actively pulling with your lats and shoulders as you pass your legs through your arms.
04
Allow your body to rotate fully, extending your legs downwards behind you until your shoulders are fully extended and your body is inverted, maintaining control.
05
Control the descent by slowly reversing the movement, bringing your legs back through your arms and returning to the initial dead hang position.

Tips

Start with a tuck: Begin by tucking your knees tightly towards your chest to make the initial rotation easier, gradually extending your legs as you gain strength and control.
Maintain hollow body: Keep your core engaged and maintain a hollow body position throughout the entire movement, especially during the descent, to protect your lower back and maximize abdominal work.
Focus on shoulder rotation: Emphasize controlled rotation at the shoulder joint rather than just swinging; actively pull with your lats and engage your shoulders to protect them from strain.
Controlled breathing: Exhale as you pull your legs up and over, and inhale slowly as you control the eccentric phase of the movement, maintaining core tension throughout.

Common mistakes

Swinging excessively: Avoid using momentum by swinging your legs wildly; instead, focus on controlled core engagement and shoulder strength to initiate and drive the movement smoothly.
Losing core tension: Do not let your back arch or sag during the rotation; keep your core braced and maintain a hollow body to protect your spine and effectively engage your abs.
Rushing the descent: Do not drop quickly out of the inverted position; slowly extend your shoulders and control the return to avoid injury and maximize strength gains in the eccentric phase.

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Questions

Is Skin the cat good for beginners?

Skin the cat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Skin the cat?

You need Body weight to perform Skin the cat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Skin the cat?

Start with a tuck: Begin by tucking your knees tightly towards your chest to make the initial rotation easier, gradually extending your legs as you gain strength and control. Maintain hollow body: Keep your core engaged and maintain a hollow body position throughout the entire movement, especially during the descent, to protect your lower back and maximize abdominal work. Focus on shoulder rotation: Emphasize controlled rotation at the shoulder joint rather than just swinging; actively pull with your lats and engage your shoulders to protect them from strain. Controlled breathing: Exhale as you pull your legs up and over, and inhale slowly as you control the eccentric phase of the movement, maintaining core tension throughout.

What are common mistakes when doing Skin the cat?

Swinging excessively: Avoid using momentum by swinging your legs wildly; instead, focus on controlled core engagement and shoulder strength to initiate and drive the movement smoothly. Losing core tension: Do not let your back arch or sag during the rotation; keep your core braced and maintain a hollow body to protect your spine and effectively engage your abs. Rushing the descent: Do not drop quickly out of the inverted position; slowly extend your shoulders and control the return to avoid injury and maximize strength gains in the eccentric phase.