Ring Dip Progressions

Progressions

1. 01

   RTO Hold

   • Place your hands in the gymnastic rings

   • Get into a support position, keep your elbows close to your body and depress your shoulders

   • Avoid jumping into the rings to avoid swinging around

   • Start turning out your hands so that the thumbs are pointing to your left and right side

   • Your biceps should be facing forward and you will notice more intensity

   • Hold this position for time

   • Don't let the elbows bend

2. 02

   Band-Assisted Ring Dips

   • Attach a resistance band between 2 gymnastic rings

   • Place your hands in the gymnastic rings

   • Get into a support position, keep your elbows close to your body and depress your shoulders

   • Position the knees in the gymnastic rings

   • Avoid jumping into the rings to avoid swinging around

   • Place your knees or feet in the band to support you the whole time

   • Lower your body until your arms form a 90-degree angle or more without going into shoulder pain

   • Pause for a second at the bottom

   • Keep your core engaged throughout the movement

   • Avoid overextending your elbows or overarching the back

   • Don't shrug the shoulders to the ears

3. 03

   Self-Assisted Ring Dips

   • Adjust gymnastic rings to hip height or place a box behind you so that the rings are at hip height when you are standing on the box

   • Place your hands in the gymnastic rings

   • Get into a support position, keep your elbows close to your body and depress your shoulders

   • Avoid jumping into the rings to avoid swinging around

   • Use the feet on the floor or box to support you the whole time, but only as much as you need

   • Lower your body until your arms form a 90-degree angle or deeper without going into shoulder pain

   • Pause for a second at the bottom

   • Push up by engaging chest, front shoulder and tricep

   • Keep your core engaged throughout the movement

   • Avoid overextending your elbows or overarching the back

   • Don’t shrug the shoulders to the ears

   • Don’t let the hands move away from the centerline to maintain balance

4. 04

   Negative Ring Dips

   • Place your hands in the gymnastic rings

   • Get into a support position, keep your elbows close to your body and depress your shoulders

   • Avoid jumping into the rings to avoid swinging around

   • Lower down slowly with control into the deepest pain free position

   • Use your feet to step back up in the starting position

   • Keep your core engaged throughout the movement

   • Avoid overextending your elbows or overarching the back

   • Don't shrug the shoulders to the ears

5. 05

   Paused Negative Ring Dips

   • Place your hands in the gymnastic rings

   • Get into a support position, keep your elbows close to your body and depress your shoulders

   • Avoid jumping into the rings to avoid swinging around

   • Lower down slowly with control into the deepest pain free position

   • Pause for a 1-3 seconds at the bottom

   • Use your feet to step back up in the starting position

   • Keep your core engaged throughout the movement

   • Avoid overextending your elbows or overarching the back

   • Don't shrug the shoulders to the ears

6. 06

   Ring Dips

   • Place your hands in the gymnastic rings

   • Get into a support position, keep your elbows close to your body and depress your shoulders

   • Avoid jumping into the rings to avoid swinging around

   • Lower your body until your arms form a 90-degree angle or deeper without going into shoulder pain

   • Pause for a second at the bottom

   • Push up by engaging chest, front shoulder and tricep

   • Keep your core engaged throughout the movement

   • Avoid overextending your elbows or overarching the back

   • Don’t shrug the shoulders to the ears

   • Don’t let the hands move away from the centerline to maintain balance

7. 07

   Bulgarian Dips

   • Place your hands in the gymnastic rings

   • Get into a support position, keep your elbows close to your body and depress your shoulders

   • Avoid jumping into the rings to avoid swinging around

   • Lower yourself while driving the rings apart into a wide dip

   • Lean slightly forward to avoid shoulder pain

   • Pause for a second at the bottom

   • Push back up by driving the hands back together

   • Keep your core engaged throughout the movement

   • Don't shrug the shoulders to the ears

8. 08

   Weighted Ring Dips

   • Place your hands in the gymnastic rings

   • Attach a weight belt to your hip with some extra weight you can handle

   • Get into a support position, keep your elbows close to your body and depress your shoulders

   • Avoid jumping into the rings to avoid swinging around or having the weight swing

   • Press the legs together to stabilise the weight

   • Lower your body until your arms form a 90-degree angle or deeper without going into shoulder pain

   • Pause for a second at the bottom

   • Push back up with control

   • Keep your core engaged throughout the movement

   • Don’t shrug the shoulders to the ears

   • Don’t let the hands move away from the center line to maintain balance

Common mistakes

• Letting the rings flare out
• Shoulders shrugging under instability
• Generating excessive swing on the rings
• Not reaching 90° elbow angle
• Skipping to full ring dips too quickly
• Not turning the rings out at the top