Pull
Pull
Skin the Cat
Advanced
Level 68/100
Skin the cat is a mobility-and-strength move on rings/bar where you rotate fully, passing the feet under and through the arms into an inverted German hang, then return. Fundamental for shoulder health and scapular mobility.
LevelIntermediate-Advanced
Sets3-4 × 4-8 reps
Rest2 min
EquipmentRings, Pull-up bar
Benefits
Builds deep internal-rotation shoulder mobility (German hang), strengthens the rotator cuff, improves thoracic flexibility, and is the base for back lever and iron cross.
Execution
From a rings (or bar) hang, tuck the legs and pass them under the arms and back in a circular path until you hang inverted (German hang: shoulders in full internal rotation, arms behind). From the German hang, reverse the same path to the starting hang.
Caution
The German hang is extreme stress for the shoulders. NEVER force it. Progress gradually by increasing time there. If you feel pain, stop immediately.
Progression
Start with tucked knees. When fluid, gradually straighten the legs.
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