Ring dips are a common exercise seen in functional fitness training and strength and conditioning. Mastering ring dips is something we all need to notch up and for good reason. If you’re looking to master complex gymnastics movements, like muscles ups, then first mastering rings dips is a must. Ring dips directly transfers to your ability to get a muscle up, and for those who already have muscle ups sorted, getting stronger at full range ring dips will make your muscle ups easier and it will also transfer to other common gymnastic body-weight movements.
Ring dips on their own are a gymnastics exercise which are essential for all functional fitness athletes. In fact, they are just as important as mastering pull-ups, handstand push-ups and muscle ups alike. They form a part of regular training programs and they build a lot of strength in your core, shoulders, triceps, arms and chest.
Full range ring dips are essential if you want to gain the most from the exercise. In order to perform a proper ring dip you need to start with your hands holding the rings and your arms locked out (your elbows locked and your shoulders directly above your elbows and hands). In this position you would lower yourself until your shoulders pass below your elbows and they’ll touch the top of the rings. Finally, you move back up to a locked-out position to complete a rep.
How To Perform A Ring Dip
There are three types of ring dips typically performed during functional fitness workouts: strict, kipping and butterfly. Each have there place, but as with any exercise progressions, mastering the strict version will always be the priority and building that base will gain you the most strength to allow you to do the next progressions with more ease and a lot more efficiency. We cover a strict ring dip int this feature. With rings dips, keep in mind that because you’re doing the dips on rings instead of a fixed bar, there is a lot more control, strength and technique required.
* Set the rings to a height where your feet will not touch the ground at the bottom of the dip.
* Start in the locked out support position. You can do this by simply holding the rings in a full grip, with your thumbs wrapped around the rings, elbow-pits and thumbs pointed outwards. Make sure your wrists are straight and not cocked or bent.
* In this locked out position, get yourself into a hollow rock position, where your feet are together, toes are almost pointing straight, your shoulders pinned back and your head and toes slight forward of your hips.
* Start dipping by moving your shoulders forwards and your elbows backwards. This needs to be controlled and you’ll want to keep your elbows close or on your body the entire time.
* Your knees can bend and your hip might close somewhat, but try keeping them straight as possible. Avoid doing too much of a “crunch” when lowering into the dip position. By this we mean that your hips need to lower during the dip, not just your shoulders.
* Once your shoulders pass your elbows, like your butt should pass your hip-crease in a squat, and they touch the rings at the top, you’ll want to push away from the rings with some speed, raising your chest and keeping your arms close to your body. At this point you’ll get back to your start position to complete the rep.
* If you struggle to get ring dips from the start, then work on your rings dips by doing ring holds at the start position. Hold that position for as long as possible and do several sets. Doing this regularly will help build strength in your arms and shoulders for support.
* From there you can do eccentric dips, where you go from the locked-out start position to lowering yourself into the dip. Once at the bottom, stand (on the floor) and jump back up and repeat. This will build your dip to the bottom.
* Lastly, you can start building your push strength by attaching a powerband to the rings on both side. This will create a band bridge which you can tuck you knees into. Once you jump up to the start position and your knees are supported by the band, you be able to dip and push back up with more ease. You can move onto one leg being supported next, until you don’t need the powerband at all.