Also known as: backlever tuck, tucked backlever, ring backlever tuck, back lever tuck
What is Skin the Cat Backlever Tuck?
Skin the Cat Backlever Tuck is a ring-based pulling transition from an active hang into a tucked back lever. It primarily targets the core, shoulders and upper back and is rated medium difficulty. This drill builds scapular control, lat engagement and inverted stability for back lever progressions.
Train this exercise in Caliverse
Add it to a workout, follow progressions, and track your calisthenics progress in the app.
How to Do Skin the Cat Backlever Tuck
- Set the rings: Adjust rings to hang height, take a firm pronated grip, ensure straps are secure and rings hang evenly before starting.
- Assume active hang: Hang with shoulders depressed and lats engaged, keep arms straight and knees bent to prepare for the inversion pull.
- Tuck and pull: Drive the lats and retract the scapula while tucking knees to chest, pulling until hips and torso begin to invert in a controlled motion.
- Lower into tuck: Slowly lower into a tucked back lever, aiming for horizontal. Maintain straight arms, tight core and neutral neck throughout the descent.
- Hold and stabilize: Pause briefly at the horizontal tuck, breathe and keep scapular protraction with full lat tension to reinforce stability before the return.
- Return to start: Retrace the movement by pulling to invert slightly then carefully bring knees back through rings to the active hang with controlled shoulders.
Muscle Groups
Back, Core, Shoulders
Description
Take a pronated grip on the rings, start from an active hang, with knees bent. Try to keep the arms straight and use your lats to pull, tuck your knees in to your chest, and keep pulling until your inverted. Keep going, slowly lowering into a tucked back lever position. Lower with control and try to find the horizontal position with your body. Pause before pulling your legs back through to the start. Potract the scapula as you pull out of the backlever tuck and try maintain straight arms.Repeat for repetitions.
Progressions and Regressions
- Negative Skin the Cat to Tuck Invert Hold
- Skin the Cat Backlever Tuck (current)
Frequently Asked Questions
What are the benefits of the Skin the Cat Backlever Tuck?
This exercise builds scapular control, lat strength, shoulder stability and core tension while improving inverted body awareness. It supports back lever progressions and ring strength skills by enhancing control under load and safer inverted holds.
What common mistakes should I avoid when doing this move?
Common errors include bending the arms, collapsing the shoulders, rushing the inversion and using momentum. Avoid loose scapular control and poor core tension; prioritize straight arms, engaged lats and slow, controlled lowering to reduce shoulder risk.
How can I progress or regress this exercise if I’m not ready for the full tuck?
Progress by increasing hold time, moving to one-leg tucks or band-resisted reductions. Regress with ring rows, assisted tuck holds, partial inverted hangs or band-assisted back lever negatives to build strength and mobility.