Dip Progression

Ring Dips are quick way to frustrate an athlete. Our best advice is to be patient and thoroughly work your way through progressions, develop the necessary shoulder stability and movement patterns instead of jumping off the deep end into ring dips.

Suggested Scaling for Dips:

  • 1) Bench or Paralette Dips
  • 2) Parallete Bar (Matador) Support Holds – Jump to a support position, and lower into the dip. Recompose and start with another jump to support.
  • 3) Parallete Bar (Matador) Dips
  • 4) Ring Support Holds – Jump to a support position, and lower into the dip. Recompose and start with another jump to support.
  • …..If Jumping is too much for the athlete – simply start in the dip position, supported by the legs, and use both legs and arms to achieve a support position with feet still on the ground. Build confidence here until the support position becomes easier.

 

Ring Dips – here are the examples of a well performed Ring Dip:

 

         

 

Prescription: 
  • Start in a support with elbows locked out, hands turned out, long neck and hollow body position
  • Initiate the dip by sending the shoulder forward
  • Always keeping the elbow directly over the wrist and forearms vertical
  • Reach the bottom of the dip with your shoulder below elbow (just like squatting with hip below knee)
  • Press back up and finish in the same strong support you started.

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