The ring dip. Whether you are kipping or doing them strict, you need to make sure you are locking out at the top position. In coaching, I see A LOT of lazy ring dips, especially in WODs when athletes are chasing times. Sometimes it even looks like a ring ab crunch with the arms barely moving. Your strength and fitness will NOT improve performing ring dips in this manner.
Here’s a quick tutorial and picture for what the ring dip should look like.
In the ring dip you want to start in the top, locked out position. Lower yourself and sink your chest and head forward and finish with the bicep at the ring AND your elbow ABOVE your shoulder. While performing the ring dip it’s important to keep your arms tight and as close to your body as possible.
Mobility is often a limiting factor here, so if you don’t have the mobility right now, don’t push it. You’ll want to open up your tight shoulders before getting in that deep ring dip position, or you may get some shoulder impingement happening.
As mobility wizard, Kelly Starrett says “Take care of your business”.
Finally, you’ll push your arms back to full extension to complete the ring dip. If you struggle with the lockout, sometimes it helps to slightly externally rotate at the top. This would mean opening up a little to where your palms start facing slightly forward. But just slightly. Do NOT overdo the rotation as it can put you in a compromised position.
So to recap:
1. Start in locked out position
2. Descend to where you biceps touch the rings AND your shoulders are below your elbows
3. Fully extend your arms to locked out position again.
It’s just that easy, right?
The ring dip is a tough movement that you may need to work through progressions to accomplish. Here is a great progression video by Chris Spealler: