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DIP TUTORIAL | Starting Calisthenics
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DIP TUTORIAL | Starting Calisthenics

Introduction to Dips

In this section, the speaker introduces dips as a foundational pushing movement pattern that helps build up pushing strength and transfer over to other exercises like the planche and handstand push-ups. The dip primarily focuses on the chest, delts, and triceps.

Form Do's and Don'ts

  • Avoid favoring quantity over quality when performing dips.
  • Use full range of motion by going up to a complete lock-off on each rep.
  • Slow down the tempo slightly and use a 2 1 X 1 tempo for optimal results.
  • Avoid shoulder rounding in the bottom position of the dip by focusing on keeping shoulder blades active and retracted.

Progressions

Support Position

  • Push hard away from parallel bars, put scapula into depression, shoulders in slight protraction with externally rotated elbows actively locking out.

Assisted Progression

Tricep Dip

  • Use feet in front of you in a Pike's position with hands elevated on surface to perform dipping motion. Same form cues apply as before.

Progressions for Tricep Dips

This section covers the different progressions for tricep dips, starting from band-assisted dips to dip negatives.

Band-Assisted Dip

  • Place a resistance band underneath your hands between you and the parallel bars.
  • Place your knees on the band.
  • Reduce the strength of the band being used to make it easier.
  • Make micro adjustments by changing the length of the band.

Dip Negatives

  • Jump up into a support position and perform a slow negative dip all the way down to the bottom before repeating that movement.
  • Overload this movement because you're 120% stronger in a negative or eccentric than you are in the positive or concentric.
  • Perform this one anywhere between three to six reps with a four to eight-second negative.

Changing Body Position and Hand Placement

This section covers how body position and hand placement can change intensity levels during tricep dips.

Body Position

  • Increase forward lean of shoulders beyond hands to place more load on shoulders and triceps.
  • Adopting a pike position of hips places more load onto chest making exercise harder.

Hand Placement

-[]( t = 00 :07 :10 s ) Traditional dip is done on parallel bars which means our hands are going to be in neutral position.

-[]( t = 00 :07 :24 s ) Dip can be performed on a straight bar which means our hands are going to be in a pronated position.

-[]( t = 00 :07 :40 s ) Russian dip is performed by dropping back onto your upper arms and then using both strength and momentum to throw your shoulders forward back into that bottom dead position.

Additional Equipment

This section covers additional equipment that can be used during tricep dips.

Weighted Dip

  • Overload this pushing pattern very easily and build up a pre damn solid strength in the delts chest and triceps.
  • Can be done by hanging a weight on a weight belt in between your legs or wearing a weight vest.

Rings

  • No bullet points available.

Importance of Support Hold

In this section, the importance of support hold in Rings training is discussed.

Support Hold

  • Support hold is one of the most important positions to know before doing anything on the Rings.
  • It provides stability in that position.
  • The main thing that would change here is the form Q of external rotation in the scible.
  • This means we're gonna end up in a rings turnout position.

Dips Progression

In this section, dips progression and variations are discussed.

Standard Dips and Bulgarian Dips

  • From support hold, standard dips can be performed.
  • Bulgarian dips can also be performed by using a wide grip dip to further intensify the movement.
  • This has all the progressions for the dips that you can do to get you from zero to hero whether you're a beginner or an advanced training.

Free Bodyweight Warrior Program

In this section, information about free bodyweight warrior program is provided.

Free Bodyweight Warrior Program

  • The free bodyweight warrior program includes all those programs in the description down below.
  • Whether you're a beginner or an advanced training there's something in here that is applicable and useful in your training.

Questions and Conclusion

In this section, viewers are encouraged to ask questions and leave comments.

Questions and Comments

  • If you have any questions about today's tutorial why don't leave a comment in the comment section down below join the conversation let me know your thoughts.
  • You can also hit that thumbs up button and support the channel right next to it is that subscribe button make sure you don't miss out on any more of these starting calisthenics series.

Conclusion

In this section, the video concludes.

Conclusion

  • That being said, have a strong week and peace.
Video description

GET THE APP: http://www.bodyweightwarrior.co.uk/app/ STARTING CALISTHENICS PLAYLIST: https://goo.gl/XWkAtM RESISTANCE BANDS: http://www.bodyweightwarrior.co.uk/shop/ COACHING: http://www.bodyweightwarrior.co.uk/online-coaching/ JOIN THE FACEBOOK GROUP: https://www.facebook.com/groups/BodyweightWarriors INSTAGRAM: @TheBodyweightWarrior https://www.instagram.com/thebodyweightwarrior/ THE RINGS I USE: https://amzn.to/2rouXCJ RING SUPPORT TUTORIAL: https://youtu.be/szi1uKCRgh0?t=4m55s In this video, we talk about the dip. It is another essential vertical pushing pattern for bodyweight strength training. We go through all the key form mistakes, cues, progressions and variations to maximise your dip training. MUSIC BY: Chuki Beats https://www.youtube.com/user/CHUKImusic/ https://twitter.com/Chukimusic https://www.instagram.com/yukiakachuki/ http://tinyurl.com/zgxv5cj Intro: 2BAD - Space Cake [FSTU Release] https://youtu.be/c3ibZ3QWXaI https://soundcloud.com/2bad-official https://www.facebook.com/2BaDOfficial/ See you in the next video!