Skin the Cat

Advanced skill Rings

Hang from a bar and rotate the body backward — legs go through and the body inverts into a back lever position, then continues around to return. Builds shoulder mobility and isometric strength.

Easier Variations

German Hang Inverted Hang Shoulder Dislocate

Next Step

German Hang Pullout Back Lever Negative Reverse Deadlift (Ring)Tuck Back Lever

Coaching Cues

Start from dead hang

Draw knees to chest, then extend legs through

Lower into back lever position (do not just drop)

Return the way you came — controlled the whole way