Also known as: tuck invert, ring tuck invert, negative tuck invert, rings tuck invert, skin-the-cat negative

What is Negative Skin the Cat to Tuck Invert Hold?

Negative Skin the Cat to Tuck Invert Hold is a rings-based calisthenics move that lowers you through a controlled skin-the-cat and finishes in a tucked invert hold. It primarily targets the core, shoulders, lats and upper back, and is classed as medium difficulty requiring shoulder stability and straight-arm control.

How to Do Negative Skin the Cat to Tuck Invert Hold

  1. Adjust ring height: Lower rings to waist height and check straps are secure; stand between rings with a reverse grip and stable footing to begin safely.
  2. Secure reverse grip: Grab rings with arms behind you in a reverse grip, shoulders down and scapula neutral; keep arms straight and core braced throughout.
  3. Initiate controlled descent: Slowly pike and lean back, pulling through scapular protraction while keeping arms straight and maintaining tension in the core and lats.
  4. Tuck knees through: Tuck knees toward your chest and pull them back through the rings, using hip flexion and scapular drive to lift hips overhead.
  5. Hold tucked invert: Stop with knees tucked and hips above, keep arms straight, ribs down and neck neutral; maintain the position for the prescribed hold time.
  6. Controlled exit: Finish by continuing the motion until you face forward with arms in front; lower with control and avoid shoulder collapse when exiting.

Muscle Groups

Back, Core, Latissimus, Shoulders

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. When your legs are tucked and pointing to the ceiling - stop and hold that position for the required amount of time.

Finish by continuing the movement you paused ending up facing the same direction but with your arms in front of you .

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

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of this exercise?

This move builds core strength, shoulder stability and lat engagement while training straight-arm control and scapular mobility. It also improves ring awareness and transitional control for advanced ring skills.

What common mistakes should I avoid?

Avoid bending the arms, letting shoulders collapse, or rushing the negative. Poor scapular control and a loose core increase injury risk—move slowly and prioritize form over range.

How can I progress or regress this exercise?

Regress with supported skin-the-cat negatives from higher rings or assisted tucks. Progress by extending the legs to a full invert, increasing hold time, or adding slow controlled negatives for strength.