Skin the cat

From a hang, rotate backward through your arms into a German hang and back again, building straight-arm strength, core control and shoulder range for the back lever.

How to do it

1. 01Hang from the bar with an overhand, shoulder-width grip, elbows locked and shoulders pulled down away from your ears.
2. 02Tuck your knees to your chest, brace your abs and rotate backward, bringing your hips over your head and your legs through your arms into an inverted hang.
3. 03Keep lowering your legs slowly behind the bar into a German hang, only as deep as your shoulders are comfortable.
4. 04Reverse it: tuck tight, use your abs to bring your hips back up through the inverted hang, then lower slowly to the hang — that is one rep.

Common mistakes

• Kicking or swinging for momentum — stay tucked and rotate slowly in both directions.
• Dropping into the German hang at the end of the range — stop at a depth your shoulders handle comfortably and never bounce.
• Bending the elbows to pull yourself through — keep your arms straight; if you cannot yet, practice on a low bar with your feet on the floor.

In the Back lever progression

1. 1German hang
2. 2Skin the cat
3. 3Tuck back lever
4. 4Advanced tuck back lever
5. 5Straddle back lever
6. 6Full back lever

Standard to move on: 3 sets × 5, two sessions in a row.