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Also known as: Pullup to skin-the-cat.

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Technique

  1. From a hanging position, perform a Pullup, then perform a Pike skin-the-cat lifting the straight legs up and back until you reach the German hang
  2. Reverse the full sequence back to the starting hang.

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Form tips

  • Keep the motion fluid and controlled through each position.
  • Keep your arms straight where required in each held position.
Risks
  • This is an advanced movement; ensure you have solid holds of each individual position before attempting the full sequence.
  • The german hang places significant stress on the shoulders; ease into it carefully.

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Muscles

Strength

Primary

  • Biceps
  • Forearms
  • Back
  • Serratus anterior
  • Chest
  • Rotator cuff
  • Shoulders
  • Triceps
  • Pelvis
  • Quadriceps
  • Abs
  • Obliques

Secondary

  • Hip adductors
Flexibility

Secondary

  • Shoulders
  • Chest
  • Biceps
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Teres major
  • Teres minor
  • Posterior deltoid
  • Triceps brachii (long head)
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Pectoralis major (sternal head)

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars

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Appears in

Flexibility

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Regressions

e07s

Pike skin-the-cat

Intermediate
e085

Pullup

Intermediate
e0hv

Neutral grip pullup

Intermediate
e0hw

Chinup

Intermediate
e11t

Rings pullup

Intermediate
e0cs

Tuck skin-the-cat

Intermediate
w00g

Dip back lever

Advanced
e08l

Rings dip

Intermediate
e12k

Weighted dip

Intermediate
e0qa

One-leg 360 pull

Elite
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