Ring Skin the Cat

Instructions for proper form

1. Start by gripping the gymnastic rings with a pronated grip, standing on the ground. 2. Jump up and pull your body up to a hanging position with your arms fully extended. 3. Engage your shoulders and core, and begin to rotate your arms backward following your shoulder’s range of motion. 4. As you rotate, keep your body straight and your legs together. 5. Continue rotating until your torso comes through the rings and you end up in a backward hanging position. 6. Reverse the motion to return to the starting position, maintaining control throughout the movement. Remember to breathe steadily and avoid using momentum.

Common mistakes to avoid

1. Using excessive momentum to swing through the movement instead of controlled strength. 2. Allowing the shoulders to hunch or elevate excessively, which can lead to injury. 3. Not engaging the core, which can affect stability. 4. Letting the legs drop or become scattered instead of keeping them together.

Benefits

Specific benefits of the exercise

1. Develops shoulder strength and stability, specifically targeting the anterior deltoids. 2. Improves mobility in the shoulder joints. 3. Enhances overall upper body coordination and control. 4. Increases grip strength through the use of rings.

Expected results and timeframe

With consistent practice (2-3 times a week), you may see improvements in shoulder strength and stability in 4-6 weeks. Mastery of the exercise can take several months..

Who this exercise is best for

This exercise is best suited for individuals with an intermediate fitness level, especially those looking to improve shoulder strength and gymnastics skills or those involved in calisthenics training.

Scientific studies supporting its effectiveness

Studies have shown that compound movements like the Skin the Cat can enhance shoulder stability and strength, crucial for activities requiring overhead motion (Source: Journal of Athletic Training). Additionally, calisthenic movements have been debated for their effects on functional strength and muscular endurance.

Variations

Beginner modifications

1. Ring Rows: Use rings set at an angle to perform rows, providing a simpler exercise for beginners. 2. Assisted Skin the Cat: Use a resistance band to assist with the movement until strength improves.

Advanced progressions

1. Full Muscle Up: Progressing into a muscle-up from the Skin the Cat for advanced upper body strength. 2. Skin the Cat with Leg Raises: Adding leg raises while in the ring can increase core engagement.

Integrations

Complementary exercises

1. Pull-Ups: For building upper body strength. 2. Pike Push-Ups: For shoulder strength and stability. 3. Dips: To further enhance tricep strength.

Super set recommendations

Consider pairing the Skin the Cat with horizontal pushing movements such as push-ups or dip variations for a balanced upper body workout.

Sample workout routines

Sample Routine: 1. Warm-up with dynamic stretching. 2. 3 Sets of 5-8 Skin the Cats. 3. 3 Sets of 8-12 Pull-Ups. 4. 3 Sets of 10 Push-Ups. 5. Cool down with shoulder stretches.

Exercise combinations

Combining Skin the Cat with shoulder-focused exercises such as overhead presses or shoulder flys can enhance overall shoulder development.

Best time to do this exercise in your workout

Best performed after a thorough warm-up but before heavy shoulder-intensive movements, as it primes the shoulder muscles while engaging different movement patterns.