Also known as: ring pike pass-through, pike ring rotation, skin-through pike, rings pass-through

What is Skin the Cat Pike?

The Skin the Cat Pike is a hard ring calisthenics move where you rotate and pull your body through rings while holding a pike. It primarily targets the core, shoulders, back and forearms, requires strict straight-arm control, and suits advanced trainees.

How to Do Skin the Cat Pike

  1. Grip and stance: Hang on rings with a pronated grip and rings turned out; keep arms straight, legs slightly forward and core braced to protect shoulders and spine.
  2. Scapula depression: Depress the scapula and engage lats while maintaining straight arms, preparing to flex hips and lift toes toward the rings for a pike position.
  3. Initiate pike pull: Pull with straight arms while flexing hips and raising toes to the rings; maintain a tight core and controlled breathing throughout the movement.
  4. Rotate through rings: Rotate your hands to face each other and continue pulling, allowing feet to pass over the head while keeping the pike shape and straight arms.
  5. Lower with control: Slowly lower hips and feet while extending shoulders and hips; allow scapular retraction and avoid sudden drops to protect the joints.
  6. Return to start: Reverse the motion by pulling into scapular protraction with straight arms, guiding legs back through the rings until you safely resume the starting hang.

Muscle Groups

Core, Shoulders, Forearm, Back

Description

Hang from with a pronated grip (palms facing away from you), rings turned out and arms straight. Legs slightly in front, core braced.

Begin by depressing your scapula, and pull with straight arms, flexing your hips and raising your toes to the rings.

Rotate your hands to face each other and continue pulling, allowing your feet to pass over your head.

Maintain a pike position as you pull your hips through the rings, rotating your hands to face behind you. Lower your feet, extending your shoulders and hips. Allow your scapula to retract.

Pause and then reverse the motion by pulling with straight arms, into scapula protraction, letting the legs come through the rings again, back to the start.

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

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Skin the Cat Pike?

It builds core strength, shoulder mobility, scapular control and grip endurance while training straight-arm strength on rings. It also improves posterior chain coordination and dynamic flexibility for advanced calisthenics and ring skills.

What are common mistakes when doing Skin the Cat Pike?

Common mistakes include bending the arms, uncontrolled swinging, dropping through the shoulders, weak scapular control, and insufficient pike flexibility. These increase injury risk—focus on straight arms, slow descent, and active scapular engagement.

How can I progress to or regress from Skin the Cat Pike?

Progress with strict ring support holds, skin-the-cat tucks, and negative pike descents. Regress with tuck skin-throughs or suspended pike raises. Alternatives include pike-to-incline inverted hangs or straight-arm ring rows for control and shoulder strength.