Ring Skin The Cat

An advanced gymnastic movement performed on rings where you rotate backward through a handstand position, stretching the entire posterior chain. Highly demanding on shoulder mobility and strength.

Instructions

1. Hang from the rings with straight arms and a neutral grip.
2. Begin by bringing your knees toward your chest, initiating a backward rolling motion.
3. Continue rotating your body backward, extending your legs overhead as you enter an inverted position.
4. Pass through a handstand position above the rings with a straight body.
5. Continue rotating until your body is extended and parallel to the ground behind the rings.
6. Reverse the motion by rotating forward, bringing your legs back under your body.
7. Return to the hang position with control.

Tips

• Begin with tuck variations before progressing to full extension.
• Maintain tension in the rings throughout the movement for control.
• This movement requires exceptional shoulder mobility—include stretching in your routine.
• Perform in open space away from obstacles due to the overhead rotation.
• Progress slowly as this involves high injury risk for the shoulders.