Skin the cat

Shouldersintermediaterepspull-up bar

From a hang, the knees tuck and the body rotates backward between the straight arms, passing upside down until the feet lower behind into a German hang with the arms behind the body; then the movement reverses back to the hang.

How to do it

1. Grip the bar overhand about shoulder width and hang with straight arms.
2. Tuck the knees to the chest and lift the hips, keeping the arms straight and the shoulders pulled down.
3. Keep rotating backward: the hips rise above the head and the body turns upside down, knees passing between the arms.
4. Slowly lower the feet behind toward the floor until the body hangs with the arms behind it (German hang); go only as far as the shoulders allow.
5. Reverse: pull the knees back through to the inverted tuck, then lower to the hang. The arms stay straight and the hands never move.

Muscles worked

dorsali, bicipiti, avambracci, deltoidi, addominali

Workouts that use it

• Shoulders, bars