Instructions

1. Set the rings between shoulder and chest height.
2. Grasp the rings firmly and hang down with your feet on the ground
3. Throughout this movement it is important to keep your arms straight the entire time
4. Engage your scapular muscles by pulling your chest upwards through your shoulders
5. Kick up and use the momentum to spin your body backwards around through the rings
   1. Simultaneously pull your hips upwards towards the ring straps, this will help you rotate backwards
6. Catch yourself on the opposite end with your feet on the ground
7. Kick back up and use the momentum to spin forward back into the starting position
   1. Simultaneously pull your hips back upwards towards the ring straps
8. The back and forth rotational movement is called “skin the cat”, repeat this movement for the desired number of repetitions

Key points

• If you find yourself getting dizzy, make sure your feet are firmly planted on the ground and release the rings
  • You can release in either the forward or backward position
• Remember to keep your arms straight throughout the movement, focus on “pulling” with your core and back to perform the rotations
  • The kick up is to make up for the deficiency in your back and core strength, when you get stronger you will not need to kick up any longer