I Did “Skin the Cat” Every Day for 120 Days and Finally Unlocked German Hangs, Fixed My Shoulders, and Built Real Pulling Strength

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I Did “Skin the Cat” Every Day for 120 Days and Finally Unlocked German Hangs, Fixed My Shoulders, and Built Real Pulling Strength

I Did “Skin the Cat” Every Day for 120 Days and Finally Unlocked German Hangs, Fixed My Shoulders, and Built Real Pulling Strength

Most savage alternative title:
“The One “Terrifying” Gymnastics Move That Healed My 15-Year Shoulder Issues, Gave Me Cannonball Delts, and Let Me Do My First Muscle-Up at Age 44”

For fifteen years my shoulders were a disaster zone. Impingement from too much benching, zero overhead mobility from desk life, and a left shoulder that dislocated twice doing nothing more dramatic than putting on a jacket. I couldn’t raise my arms overhead without pain, German hangs felt like torture, and muscle-ups were something I watched other people do on Instagram.

Then in January 2025 I installed cheap rings in my garage and made a single daily commitment: one perfect “skin the cat” — forward or backward, as far as I could go — every single day.

One hundred and twenty days later I can do full skin-the-cats with zero pain, hold a perfect German hang for 60+ seconds, my shoulders feel bulletproof, my lats and rear delts are thicker than ever, and I just hit my first strict muscle-up at age 44.

Here’s exactly what happened when I finally committed to the scariest (and most rewarding) shoulder move on earth.

Why “Skin the Cat” Is the Ultimate Shoulder & Pulling Superpower

Skin the cat is pure gymnastics magic:

  • Extreme shoulder extension + traction → decompresses and mobilizes the joint
  • Full lat, rear delt, and biceps stretch under bodyweight
  • Teaches perfect scapular control and core bracing
  • Direct progression to German hang, front lever, and muscle-up

It’s the single best daily maintenance move for anyone with desk shoulders or pulling goals.

My 120-Day Skin the Cat Journey

  1. Week 1: Couldn’t get past 45° without shoulder screaming. Used tuck position + feet on box.
  2. Week 3: First full inversion with bent arms.
  3. Week 6: Full skin the cat with straight arms — painful but possible.
  4. Week 8: First 10-second German hang hold.
  5. Week 10: Shoulder pain completely gone. Overhead press painless.
  6. Day 120: 5 perfect skin-the-cats + 60-sec German hang + first strict muscle-up.

Exact Daily Protocol I Follow (3–5 Minutes)

Every morning, on rings or bar:

  1. Warm shoulders with arm circles and band pull-aparts
  2. Tuck skin the cat (easier) or pike (harder)
  3. Lower as slowly as possible through the inversion
  4. Pull back up with control (or use feet assist if needed)
  5. 1–5 perfect reps depending on day
  6. Finish with 10–60 sec German hang hold

Regression ladder:

  • Feet on box assist
  • Tuck legs
  • Partner or band assist
  • Negative only (lower slow, jump back up)

The Science + Gymnastics Wisdom

  • Gymnasts have used skin the cat for over 100 years to build unbreakable shoulders.
  • Daily end-range shoulder extension increases capsule volume and reduces impingement risk (Functional Range Conditioning).
  • Eccentric loading of lats and biceps builds insane tendon resilience.
  • Improved shoulder extension directly correlates with pain-free overhead pressing and pulling.

Bonus Benefits People Are Seeing in 2025

  • Bulletproof shoulders (no more impingement)
  • Thicker lats and rear delts
  • Faster muscle-up and front lever progress
  • Reduced neck and upper-back pain
  • Better breathing and posture

Who This Changes Most Dramatically

  • Anyone with desk/rounded shoulders
  • Lifters who can’t press overhead
  • People chasing muscle-ups or front levers
  • Former athletes with old shoulder injuries
  • Anyone over 35 fighting mobility loss

Final Verdict: The Scariest Move That Saved My Shoulders

Skin the cat is terrifying at first — but it’s the single best thing I’ve ever done for my shoulder health, mobility, and pulling strength.

Hang from rings or a bar tomorrow. Try one assisted skin the cat. Feel your shoulders open like never before. Then do it every day.

In 30 days your shoulders will move better. In 60 days they’ll feel different. In 120 days you’ll own movements you thought were impossible.

References

  • Dr. Andreo Spina – Functional Range Conditioning on shoulder CARs and end-range training.
  • GymnasticsWOD / Christopher Sommer – skin the cat progression research.
  • Cressey E. “Shoulder Saviors” – German hang and skin the cat for impingement rehab.
  • Traditional gymnastics strength training manuals (1930s–present).

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