Move Better: The Ring Dip

Move Better: The Ring Dip

Our 12 Part Move Better series is all about educating you. We want to provide a deeper understanding of movement to our readers. In this series, we will pick apart one movement per week that will help you not only move better but; move with a purpose in the gym!

Week 11: The Ring Dip is a great; but tough, gymnastic movement that will require a great deal of upper body strength & stability.


Breaking down the movement:

  • WHY- We do this movement to improve our gymnastic abilities, our upper body strength and this movement translates into other movements such as the push up, HSPU and Muscle Up (to name a few).
  • SAFETY- When pressing, we need to make sure our thumbs are facing forward so the rings are parallel. This keeps our arms and shoulders in a strong and safe position throughout the movement.
  • SCALING – Using a band when it’s time to test this movement (after learning box dips) is the best way to progress towards unassisted ring dips.
  • EFFICIENCY KEYS -When it comes time to speed through unassisted ring dips in a WOD, there is a faster way. Adding a kip to the bottom of the movement by driving the knees upward while pressing allows you to use body momentum to ease the press and move faster.
  • MOBILITY – If you have difficulty achieving full lockout of your elbows, this can be a daunting task. Spend time on decreasing tension and tightness of your triceps and biceps to make sure your elbows have enough ‘slack’ to get fully locked out.

Stay tuned next week when we break down another brutal; yet simple, CrossFit movement! – NEXT WEEK IS OUR FINAL MOVEBETTER!!