A Primer, Bodyweight Basics

SKIN THE CAT/GERMAN HANG
This may look extremely difficult, but it is priceless in building
strong shoulders and elbows for straight arm strength, needed
for many moves like the front/back lever and planche.
#1
Imagine you are trying to pull the bar to
the floor (#2). Bring your knees through
(#3) and extend your legs (#4), trying to
point your feet at the ground. Hanging
with the feet pointing down is called
a German Hang (#5), and is useful for
initiating the back lever later on!
Using the principle of
leverage, we can make
this easier by tucking
the legs in, closer to
our centre of mass.
Keeping the arms as straight
as you can, tuck your knees
up to the bar by pulling
down hard (like initiating a
front lever) and leaning backwards.
#2
You do NOT need to do
the full range of motion to
start. Go back as far as you
are comfortable with.
#5
#3
When your legs are through, begin to
lower yourself and try to extend your
legs down to the floor. See how far
down you can go!
#4
Either drop down off the bar/
rings, or for more range of
motion and work, reverse the
movement.
BODYWEIGHT 11