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Hanging Skin-the-Cat Roll-Through

AdvancedStrengthTier T4

Aim: shoulder mobility and core and grip strength. Good for: Advanced bar strength and shoulder control; Core and grip training on a pull-up bar; Pull-up bar practice with a spotter.

Targets: Shoulder
Experienced bar usersShoulder controlCore strength

When to use

This is for experienced gym users who already hang well from a bar. Use it in the main set, after a warm-up, when your shoulders feel fresh. The goal is shoulder mobility and core and grip strength.

Stop if

Stop if you feel sharp pain, dizziness or shoulder pain that does not ease, and lower to the floor with control.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Grip the overhead bar with both hands and hang straight.
  • Set the shoulders firm before the first tuck.
  1. He hangs straight beneath the bar, both hands gripping it overhead shoulder-width apart, arms extended, body vertical and still.

    Step 1 of 5

    Hang straight from the bar with both hands. Keep your arms long and your body still.

  2. His knees are drawn up tight to his chest and his whole tucked body is tilting backward, his hips beginning to rise toward the bar between the hanging arms.

    Step 2 of 5

    Pull your knees up tight to your chest. Tilt your tucked body backward as your hips rise between your arms.

  3. His tucked body has rolled through between the hanging arms so his feet have passed under and through the bar and are lowering toward the floor behind him, legs still tucked.

    Step 3 of 5

    Roll your tucked body through your arms. Lower your feet toward the floor behind you.

  4. His tucked body is rolling back through the arms toward the front, the knees still drawn to the chest and the feet returning under the bar to the front side.

    Step 4 of 5

    Roll back through your arms with your knees still tucked. Bring your feet back under the bar to the front.

  5. He hangs straight beneath the bar, both hands gripping it overhead shoulder-width apart, arms extended, body vertical and still.

    Step 5 of 5

    Return to the straight hang with both hands on the bar. Keep your arms long and your body still.

Breathing

  • Exhale forcefully through pursed lips during the concentric contraction.

Form Cues

  • Keep your shoulders firm before each tuck
  • Keep your knees tucked tight to your chest
  • Move slowly in both directions
  • Hold the bar with a full grip

Common Mistakes to Avoid

  • Swinging or kicking through the roll
  • Dropping fast on the return
  • Letting the shoulders go loose
  • Rushing without a spotter

Safety Information

Fall risk from the bar; use a spotter and a soft landing area. Not for people with shoulder, elbow, wrist, neck or back problems unless a clinician agrees. A lower option is a hanging knee raise.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.