Ring Dips Progression

Work in concert with Pushups

Developmental Mobility:

  • Developmental Mobility
  • Shoulder External Rotation
  • Shoulder Internal Rotation
  • Pec Minor
  • Wrist and Elbow

Supplemental Work

  • Banded Tricep Extensions (3-5 sets of 5-12 reps)
  • Banded Face Pulls (3-5 sets of 5-12 reps)
Skill Definition of Mastery In WOD scale
1 Static Hold Elevated legs

30 second static hold at top of fixed dip (not rings)

  • feet elevated on box/bench
  • Hands on parallettes, boxes, bench
Static Hold, feet elevated
2 Static Hold – Top of Bar Dip

30 second static hold at top of fixed dip (not rings)

  • Feet off floor
  • Legs Straight Down
  • Hollow midline
  • Use parallettes or dip bars
Static Hold at top
Static Hold at Bottom Elevated legs

15 second static hold at bottom of fixed dip (not rings)

  • feet elevated on box/bench
  • Hands on parallettes, boxes, bench
3 Bench/Box, Hinged Hip Dip – Feet on Floor, legs bent

10 consecutive full-range reps Hinged Hip Dip, legs bent
4 Bench/Box, Hinged Hip Dip Feet on Floor, legs straight

10 consecutive full-range reps Hinged Hip Dip, legs straight
Bench/Box, Hinged Hip Dip Legs straight + elevated

10 consecutive full-range reps
5 Weighted Bench/Box, Hinged Hip Dip  Elevated legs

5 reps with 20lbs (ladies), 40lbs (men) on lap Hinged Hip Dip, legs elevated
Do not proceed until you have full range of motion pushups
6 Negative bar dips (Parallettes or bar)

2 sets of 5 reps of 5-second negatives:

  • Feet off floor
  • Legs Straight Down
  • Hollow midline
Bar Negatives
Static Hold at top – Rings

15 second static hold at top of rings with hollow midline, legs straight down, feet off floor
7 Full Range Bar Dips with Assistance

When no more assistance needed to get up

  • Ween pressure off the legs until no assistance required
Full Range with assistance
8 Full Range Bar Dips Unassisted

5 consecutive unassisted full range bar dips Full Range No Assistance Bar Dips
9 Negative Ring Dips

2 sets of 5 reps of 3-second negatives:

  • Feet off floor
  • Legs Straight Down
  • Hollow midline
  • Full Range No Assistance Bar Dips
  • Weighted Strict Bar Dips – 1 rep with 10% bodyweight
10 Full Range Ring Dips Assisted

5 full range ring dips with lightest assistance:

  • Assistance can be bands or just foot on floor
Full Range No Assistance Bar Dips
11 Unassisted Ring Dips

5 Strict Unassisted Ring Dips with hollow midline, and legs straight Unassisted Strict Ring Dips, Assistance when required
12 Kipping Ring Dips 10 consecutive kipping ring dips without loss of midline Kipping Ring Dips