Also known as: skin the cat negative, ring skin the cat, skin-the-cat negatives, reverse grip skin the cat, rings negative

What is Negative Skin The Cat?

Negative Skin The Cat is an easy rings-based eccentric that lowers you through a controlled skin-the-cat motion to target core, shoulders, lats and upper back. Maintain straight arms, scapular control and a tucked pike for safety. Ideal for beginners building ring mobility and eccentric strength.

How to Do Negative Skin The Cat

  1. Set rings height: Adjust rings to waist height so feet can step back comfortably; ensure straps are even and secure before mounting the rings.
  2. Grip and position: Take a reverse grip with arms behind you, squeeze the rings, step back, and pike at the hips to start in a stable position.
  3. Step back pike: Slowly step backward while keeping a tight core and pike; control the descent rather than dropping the hips or extending the arms.
  4. Initiate scapular protraction: Begin the movement by protracting the scapulae while keeping arms straight to control shoulder motion and protect the joint.
  5. Tuck and pull through: Tuck knees toward your chest and pull them back through the rings smoothly until facing forward with arms in front; keep tension in the core.
  6. Controlled reset: Reverse the motion slowly or step down, reset scapula and grip between reps; breathe steadily and avoid rapid or jerky movements.

Muscle Groups

Chest, Core, Shoulders, Latissimus, Back

Description

Lower the rings so they are about the waist height. Grab the with your arms behind you and in a reverse grip. Have a step backwards and pike down. Imagine that this starting position is the same as how you would get if you would do the skin the cat forwards.

Start the motion by pulling back into scapula protraction, keeping the arms straight. Tuck the knees and pull them back through the rings, ending up facing the same direction but with your arms in front of you .

Repeat for repetitions. Keep the arms straight throughout.
Movement Group: Core
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Negative Skin The Cat?

Negative Skin The Cat builds eccentric strength in the shoulders and lats, improves scapular control and core stability, and develops ring-specific mobility useful for progressing to full skin-the-cat variations.

What are common mistakes with Negative Skin The Cat?

Common errors include bending the arms, rushing the descent, letting shoulders collapse, and poor core bracing. Keep arms straight, move slowly, and maintain scapular control to reduce injury risk.

How do I progress or regress this exercise?

Regress with band-assisted negatives, partial-range skin-the-cat holds, or elevated foot support. Progress by increasing range, slowing eccentrics, adding controlled reps, or working toward the full skin-the-cat on rings.