Quick Answer
Skin The Cat is a advanced strength exercise that targets your shoulders and lats. It uses a rings. Hang from gymnastic rings with arms fully extended.
Video Tutorial
How to Perform the Skin The Cat
- 1
Hang from gymnastic rings with arms fully extended.
- 2
Engage core and pull knees towards chest (tuck position).
- 3
Continue rotating hips and legs upwards and backward, passing them between the rings.
- 4
Lower legs towards the ground behind you, keeping arms straight and shoulders open (German hang position).
- 5
Reverse the movement by pulling with shoulders and core, bringing legs back through the rings to the starting hang position.
- 6
Maintain control throughout the movement.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Skin The Cat isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Skin The Cat work?
The Skin The Cat primarily works your shoulders and lats. Secondary muscles include the biceps, traps and abdominals.
What equipment do I need for the Skin The Cat?
The Skin The Cat needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Skin The Cat suitable for beginners?
The Skin The Cat is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Skin The Cat should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Skin The Cat every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.