How to perform Bodyweight Skin the Cat with proper form

Starting Position

1. Grip: Hang from gymnastics rings or a bar with a shoulder-width grip and straight arms.
2. Body: Start in a dead hang with your legs together.

Movement

1. Tuck Phase:

   • Lift your knees to your chest and roll your hips backward, passing your legs between your arms.
   • Keep your arms straight.

2. German Hang Phase:

   • Continue rotating until your feet point toward the floor behind you and your shoulders are stretched.
   • Lower only as far as your shoulder mobility allows.

3. Return Phase:

   • Pull your knees back through your arms and reverse the movement to the dead hang.

Key Points

• Move slowly. The bottom position puts a large stretch on the shoulders.
• Keep the arms straight the whole way.
• The r/bodyweightfitness wiki asks for 5 sets of 2 before you start the Tuck Front Lever row path.