Also known as: skin the cat, skin-the-cat, ring skin, ring inversion, skin the cat rings

What is Jumping Skin the Cat?

Jumping Skin the Cat is a dynamic ring movement where you jump and rotate your legs overhead while controlling the descent. It primarily targets the core, shoulders, latissimus and forearms. Difficulty: medium. Focus on slow, controlled tempo and scapular stability to reduce shoulder strain.

How to Do Jumping Skin the Cat

  1. Set ring height: Lower the rings to about waist height with straps even. Clear the area and check ring stability before beginning.
  2. Secure grip: Grip the rings neutrally with thumbs wrapped and active forearms. Retract shoulders slightly to create a stable starting position.
  3. Initiate jump: Hinge knees and back, swing one leg up while pushing off with the other to generate smooth upward momentum.
  4. Control inversion: At the top, engage core and lats to slow rotation. Keep legs together and avoid letting shoulders collapse into the ears.
  5. Return safely: Reverse the movement by pushing with one leg and lowering slowly. Reset scapula and grip between reps to maintain shoulder safety.

Muscle Groups

Core, Shoulders, Forearm, Latissimus, Back

Description

Lower the rings so they are a bit lower than your waist. Grab the rings with both your arms and have the rings in front of you. Bend your back and knees.

Start the movement by lifting up one of your legs while pushing away from the ground with the other leg. Use the momentum to get your both legs up pointing to the ceiling. At that moment slow the movement down and slowly lower your legs in the opposite side.

Reverse the movement in a similar manner - push off the ground with one of your legs while lifting the other. And again - slow your movement when on top and steady get back to starting position.

Repeat for required amount of repetitions.
Movement Group: Core
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Jumping Skin the Cat?

This drill builds core strength, scapular stability, lat engagement and grip endurance. It also improves hip mobility, coordination and eccentric control useful for ring progressions and gymnastic conditioning.

What are common mistakes when performing Jumping Skin the Cat?

Common errors include swinging too fast, poor shoulder position (shrugging), loose grip, and failing to control the descent. These increase injury risk—use slow tempos and maintain scapular tension.

How do I progress or regress this exercise?

Regress with band-assisted inversions, tuck skin-the-cat and slow negatives. Progress by increasing range, full leg extension, controlled reps, or adding sets and repetitions on rings for endurance.