The standard dip we use at CrossFit Rockwall is the ring dip. Ring dips are quite a bit more challenging than bar dips, so we scale these frequently. Rings are extremely unstable, utilizing numerous stabilizer muscles in your core and shoulders. This goes a long way in building core strength and preventing injury. Watch this video to see how ring dips are done and then scroll down for some more tips.
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! Below 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. Check out our favorite ring training gear (to the right) if you want a good ring set-up, and as a bonus you'll support our website!
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!If you're looking for a good ring set-up, check out our links below on Amazon - if you click the links below, you'll get to support our site too!