Skin the cat
The skin the cat is a rolling movement from a hang. You pull your knees to your chest, rotate backward through your arms until your feet point to the floor, and then return the same way. The main load falls on your lats, shoulders and abs, supported by your biceps, forearms, chest and hip flexors. It stretches the front of your shoulders under load and teaches the entry to the back lever. Warm up your shoulders first and move slowly. Go only as far as feels controlled, and stop if your shoulders feel pinched.
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How to do it
- Hang from the rings or bar with a shoulder-width grip.
- Pull your knees to your chest.
- Roll backward between your arms until your feet point toward the floor.
- Reverse the movement slowly and come back to the hang.
Form tips
- From a hang, pull your knees to your chest.
- Rotate back through your arms until your feet point down.
- Return the same way to the hang, slowly.
Common mistake
- Dropping into the bottom position instead of lowering with control.