Requirements for all dips: shoulder must dip below the top of the elbow at the bottom of the dip (elbows should be at least at a 90 degree angle); elbows must be fully extended at the top of each dip with rings pulled in close.
Here are a few tips to master the rings:
- Work on your ring support every chance you get – the better your support, the easier it will be to get a ring dip
- Keep the rings close to your body throughout the movement
- Push your chest forward and elbows back as you lower into the dip
Ring dips are hard! Here are some ways to scale the ring dip to your ability:
If you don’t have rings, or do not feel comfortable with them yet, bench dips are a great place to start. Bench dips provide a stable platform while you are required to push less weight than a full dip. You can bend your knees at a 90 degree angle to use your legs for additional assistance, or keep your legs straight for more of a challenge.
If you have rings and want to give them a try, you can – even if you can’t do a dip! Our favorite way to scale ring dips is to use bands for assistance.
Here’s a closer look at how to grip the rings with the band.
After you master the smallest band, you are ready to try the standard ring dip!
Thanks CrossFit Rockwall
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