What is Jumping Skin the Cat?

Jumping Skin the Cat is a medium-level ring exercise that uses a controlled jump and hip rotation to pass the legs through the rings. It primarily targets the core, shoulders, lats and forearms, improving scapular stability, coordination and hip mobility. Suitable for athletes with basic ring support strength.

How to Do Jumping Skin the Cat

  1. Set ring height: Lower rings to waist or slightly below, check straps and anchor for security, and ensure a clear landing area before starting.
  2. Grip and brace: Grab the rings with a firm neutral grip, extend arms slightly, engage scapula and brace your core before initiating movement.
  3. Drive and jump: Push off the ground with one leg while lifting the other to create upward momentum; aim to bring legs toward the ceiling.
  4. Control the top: At the apex, slow the momentum, engage core and shoulders, and guide your legs to rotate through the rings with control.
  5. Reverse the movement: Use a controlled push and lift pattern to reverse the rotation, maintaining scapular stability and steady breathing on the return.
  6. Finish and reset: Return to the starting position with bent knees, reset your grip and posture, rest between reps, and stop if you feel shoulder pain.

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

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of Jumping Skin the Cat?

Jumping Skin the Cat builds core strength, shoulder stability and lat engagement while improving hip mobility and coordination. It trains dynamic control through the rings and transfers well to other ring and gymnastic movements when performed safely.

What common mistakes should I avoid?

Common errors include excessive uncontrolled swinging, passive shoulders, gripping too tight without scapular engagement, and using rings too high. Fix by lowering rings, engaging scapula, slowing the top of the movement, and practicing assisted progressions.

How can I progress or scale this exercise?

Progress from band-assisted or tuck skin-the-cat to full jumping reps. Practice strict ring support, negatives and slow leg rotations. Alternatives include skin-the-cat negatives, hanging leg raises or controlled toes-to-bar to build the same strength and control.