What is Negative Skin The Cat?
Negative Skin The Cat is an easy, controlled rings exercise where you slowly lower from a tucked skin-the-cat position to build shoulder mobility and core strength. It primarily targets the core, shoulders, lats and upper back while emphasising scapular control and straight-arm strength.
How to Do Negative Skin The Cat
- Set rings correctly: Lower rings to waist height and inspect straps; ensure stable rings and a solid anchor before starting to prevent shifting during the descent.
- Reverse grip: Stand behind the rings, grab them with an underhand reverse grip, and step back into a pike position to set the starting alignment.
- Protract scapula: Begin the motion by pulling scapulae forward (protraction) while keeping arms straight; maintain shoulder tension and controlled breathing to protect the joint.
- Tuck knees through: Tuck your knees to your chest and slowly lower them back through the rings, moving under control to emphasize core engagement and shoulder stability.
- Finish & reset: End facing the original direction with arms in front; pause, reset scapula and repeat only when you can maintain straight arms and clean control.
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
Required Equipment
Rings
Progressions and Regressions
- Negative Skin The Cat (current)
- Jumping Skin the Cat
- Skin the Cat
- Skin the Cat Pike
Frequently Asked Questions
What are the benefits of Negative Skin The Cat?
Negative Skin The Cat improves shoulder mobility, scapular control and core tension while building straight-arm strength for ring skills. It also trains eccentric control of the lats and upper back, making it useful for safer transitions and advanced calisthenics progressions.
What are common mistakes when doing Negative Skin The Cat?
Common mistakes include bending the arms, rushing the descent, poor scapular protraction, and letting the shoulders collapse. Fixes: keep arms straight, slow the eccentric tempo, cue scapular protraction, and reduce range or use assistance until control improves.
How do I progress or regress Negative Skin The Cat?
Regress by lowering rings, using feet on a box for assistance, or limiting range of motion. Progress by slowing the eccentric, adding longer negative holds, increasing reps, or working toward a full skin-the-cat and straight-arm transitions on rings.