A hanging gymnastic hold where you rotate your body backward through the arms into an inverted position, primarily loading the shoulders and upper back.
How to do the Skin The Cat Hold#
- Grip a pull-up bar or rings and hang with your arms straight and your shoulder blades engaged.
- Tuck your knees toward your chest and initiate a controlled backward rotation of the hips and torso.
- Guide your feet through the arms while continuing to rotate until you reach an inverted hang with your shoulders open.
- Settle into a comfortable leg position (tucked or extended) and maintain a steady, active shoulder position for the desired time.
- Reverse the motion under control to return to the starting hang.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Lats (Latissimus Dorsi), Abs (Rectus Abdominis)
- Secondary: Chest (Pectoralis Major), Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Letting the shoulders sag instead of actively controlling the scapula.
- Relying on momentum or a fast swing to get inverted.
- Forcing the hips through without maintaining shoulder stability.
