Technique Tip: Skin the Cat Progressions

How do you feel about Skin the Cat (aside from the awful name 😅)? Is it a skill that could use some improvement, or one you’re a bit hesitant to lower fully into?

You’re not alone. It’s one of those skills that can feel intense, especially when you're up high. But it’s also incredibly useful: a strength-builder, a transition point and a skill that’s worth learning with care and intention.

As a lifelong cat lover (my two just turned four years old 🐾), the name definitely makes me cringe. 😬 At our studio, we call it Reverse Pike, but I’ve also heard Skin the Carrot and Skinny Cat. Call it whatever feels right to you!

💬 What matters more is how you approach the skill, and I’m here to help with that.

🕰️ Quick History Mention

While the exact origin of the term Skin the Cat is unclear, one of the earliest written mentions appears in the 1948 book A Hog on Ice: & Other Curious Expressions by Charles Earle Funk. He noted that the phrase was used in the U.S. as early as 1845 to describe a playground move: hanging from a bar, pulling the legs through the arms and flipping into a seated position.

Movements like this have likely been practiced informally across many cultures for centuries, long before gymnastics was formalized in Europe during the 18th and 19th centuries. You’ll find similar elements of bodyweight strength and acrobatic movement in traditions from China, India, and Greece. It’s clear that humans everywhere have always found creative ways to move, build strength and play.

👇See below for steps and tips to make it more approachable!

🔥 Step 1 – Warm Up Shoulder Mobility

Before attempting, warm up your shoulders thoroughly. Use the tail of the silk to take your arms overhead and behind you. Roll your hands forward to move into internal shoulder rotation.

👉 The closer your hands are together, the more intense the stretch—adjust based on your range.

💡 In this skill, your shoulders move into internal rotation, which means your upper arms rotate inward, causing the shoulders to round slightly forward as you lower.

To stay safe:

• Avoid pinching your shoulder blades together or forcing them downward, as this can compress the space in the shoulder joint and put stress on the rotator cuff tendons and surrounding structures

✨ Instead, think of creating a 🐢 turtle shell shape across your upper back - rounded, wide and supported.

🔄 Step 2 – Practice Low

Start close to the ground. Rotate back into your Skin the Cat until your feet meet the mat. Focus on your shoulder positioning. Tuck your head and draw in through your center to rotate back to your start.

👉 This helps build awareness and control. It might feel awkward or uncomfortable at first, but it shouldn’t be painful.

🤸‍♀️ Step 3 – Tuck Position for Control

Try the movement with bent knees. A tuck shortens the lever (less body to move) and makes it easier to control. Challenge yourself, but stay mindful: Go only to your point of control—the place where you still feel in charge of the movement and can safely return to upright without straining.

🌀 Step 4 – Use a Resistance Band Spot

Tie a resistance or looped band between the silks to act like a "shelf" for your hips. It provides support as you rotate back and come up.

👉 It might take a few tries to find the right band tension and height, but it’s definitely a helpful tool - especially if you’re training solo!

💡 Have a history of shoulder injury or instability? ​While discomfort is normal when learning this - pain isn't. If you feel pain, modify​ and ​assess possible adjustments.

Take it at your own pace—and know that even if it freaked me out at first (and sometimes still does!), there’s a path forward that can feel strong, supported and safe. 💪🐾