Skin the Cat

Shoulders, Lats, CorePull-Up Bar

Dynamic hanging skill that builds shoulder mobility and core control. Safely stretches the shoulder girdle through a wide range of motion while building upper-body strength.

How to do it

1Hang from the bar with an overhand shoulder-width grip and your body completely straight.

2Tuck your knees into your chest and invert backward, passing your feet between your arms.

3Slowly lower your legs down on the opposite side of the bar into a deep shoulder stretch.

4Pause briefly at the bottom of the stretch, maintaining shoulder stability.

5Contract your back and abs to pull yourself back through the same path to the start.

Common mistakes

Dropping rapidly into the bottom stretch, putting high force onto shoulder ligaments.

Kicking wildly with your legs instead of controlling the movement with your core.

Loosening your grip as you rotate, increasing the risk of slipping off the bar.

Breathing

Inhale before starting, exhale as you invert, and maintain steady breathing at full extension.

Make it harder or easier

To regress, perform the move on a low bar with your feet lightly touching the ground.

To progress, keep your legs fully straight throughout the entire movement.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.