The skin the cat is where hanging stops being passive and starts building real shoulder strength. You start in a hang, pull your body up and rotate backward through your arms, then lower as far as you can into a deep shoulder extension stretch under your own bodyweight. On the way up, it's first transitions to a front lever, then toes to bar. At the way down and bottom, first you go to back lever then to the stretched position commonly known as the German hang.
It's a foundational skill with a lot of carryover. It builds strength through the core and shoulders, opens up shoulder extension range, and gives you the rotational control and end-range strength that the "front and back levers" are built on. Broken down, the skin the cat is really a combination of lever movements: the pull from hanging to inverted is the positive of a tuck front lever raise, and lowering into shoulder extension is a back lever negative with a compressed, shortened body.
One thing to respect: loaded shoulder extension is a vulnerable position for the shoulders. Progress gradually, keep the legs available to bail, and never push into pain.
Prerequisites
You're ready to start learning this when you can do:
Rings or bar
This skill can be done on rings or a bar, and rings are generally easier. There's more room to clear your legs, and you can rotate your hands or keep a neutral grip throughout. On a single bar you're locked into a pronated or supinated grip - a pronated (overhand) grip is easier and kinder on the biceps. Start on rings, or on a bar with a pronated grip, and only progress to a supinated grip once you feel confident.
How to do it
Start in a hang. Pull your knees toward your chest and, at the same time, pull your body up and let it rotate backward through your arms until you're inverted. From there, keep lowering under control into shoulder extension - your arms travel behind you and your shoulders open up - going only as far as feels comfortable. Hold the bottom briefly if you want the German hang stretch, then reverse the movement and rotate back to the hang.
Progressions
Set the rings low so you can put your feet down and exit safely if you can't get back around.
- Foot-assisted reps - rings low (or a box/bench under higher rings). Kick through into shoulder extension and take some of your weight through your legs as you lower. Only descend as far as is comfortable. Build to 3 sets of 5.
- Reducing assistance - gradually take less weight through the legs as you get stronger.
- Full reps with a spot - start each rep full and only use the feet to finish the set once you fatigue.
- Full skin the cat - unassisted through the whole range, building to more reps over time.
Learn more here:
Video by Simonster Strength
Key tips
- Progress gradually and never push into pain - loaded shoulder extension is a vulnerable position
- Start on rings, or a pronated grip on a bar, before trying a supinated grip
- Keep the rings low while learning so you can always put your feet down to bail
- Only lower as far as your shoulder mobility comfortably allows; range comes with time
- Tucking tight shortens the lever and reduces the demand on your shoulders - use it while building strength