Skin the Cat
A shoulder mobility and strength movement where you rotate through a full circle on the bar or rings.
Short answer
Skin the Cat: an intermediate bodyweight exercise for the shoulders and lats. You need a pull-up bar. A typical target: 3 sets of 3-5 rotations. If it is still too hard, start with the easier variation, “Tuck Skin the Cat”.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Hang from bar or rings.
Tuck knees and rotate backward.
Pass through German hang.
Return the same way.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the skin the cat work?
Rotating backwards through a hang takes the shoulders through their full extension range under bodyweight load. The anterior deltoids and chest are stretched and loaded eccentrically at the bottom of the rotation, the lats control the movement, and the biceps hold tension with the elbows fairly straight. The core keeps the body compact through the rotation. It is the best available exercise for building the shoulder extension range that back levers and muscle-ups later demand.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 3 to 5 rotations, two or three times a week. Start with a tucked position and only extend the legs once the tucked rotation feels controlled in both directions. Warm the shoulders up thoroughly first - German hangs and dislocates. Progress by slowing the rotation, then by straightening the legs. Rings allow the hands to rotate naturally and are kinder to the shoulders than a fixed bar.
If you are stuck
Going too fast is the fault that hurts people: the bottom of the rotation is a vulnerable shoulder position and arriving there with momentum is how injuries happen. Move slowly enough that you could stop at any point. Insufficient warm-up is the same risk upstream. Forcing the range of motion is the third issue - go only as far as your shoulders comfortably allow and let the range extend over weeks rather than pushing into it.
Progressions
Level up your training
Skin the Cat questions
What is the benefit of skin the cat?
Skin the cat builds shoulder mobility, flexibility, and strength through a full range of motion. It is an essential prerequisite for back lever and helps prevent shoulder injuries.
Is skin the cat dangerous for shoulders?
It can be if rushed. Progress slowly, start with partial range of motion, and never force the movement. Build up shoulder flexibility gradually. Stop if you feel pain.
What is the german hang position?
German hang is the bottom position of skin the cat where you hang inverted with arms behind you. It is a deep shoulder stretch and the foundation for back lever training.
Related Exercises
More Skills exercises
Bar Muscle-Up
The classic muscle-up on a straight bar. Explosive pull transitioning to a dip above the bar.
Ring Muscle-Up
A muscle-up performed on gymnastic rings. Requires different technique than bar muscle-up.
Kipping Muscle-Up
A momentum-assisted muscle-up using a kipping motion. Often the first muscle-up variation learned.
Ready to Practice Skin the Cat?
Find a calisthenics park with pull-up bar near you and start training.