❌ 3 Beginner Dip Mistakes!

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⇣ 3 DIP MISTAKES⇣

1 - “THE SHRUG”
(No Scapula Depression)

Pushing the shoulders down (away from the ears) is something you should be aiming to keep at all times. With bodyweight dips, weighted dips, forward lean dips… Scapula depression is a must. Unless you are intentionally doing dips elevating your scapula, for your own purposes. Gotta keep our minds open. Anti-fragility is real.

2 - “THE ELBOW TO THE SIDE”
(No Shoulder External Rotation)

Internally rotating your shoulders makes your biceps face your body, which leads to a very probable movement path towards flaring your elbows when doing a dip.

Flaring the elbows too much could result in shoulder impingements – by reducing the subacromial space of the shoulder. Not something you want.

However, too much of the opposite (externally rotating) isn’t necessarily better. Tucking the elbows too much increases the tension and stresses the front delts specially when your shoulder mobility is limited.

Respect and appreciate the uniqueness of your anatomy, and adjust to a degree of external rotation that feels comfortable to you.

Here is a curveball…

On wider dip bars (where the bar width is way wider than your shoulder width) you can internally rotate the shoulders and not flare the elbows. Good or bad… Looks like a big tangent topic.

3 - “THE LEG-CROSS”
(Inconsistent & Imbalanced Body Position)

Putting one leg over the other automatically makes us open and separate our legs. An asymmetrical position that isn’t efficient and could create unwanted compensations.

Lock the legs together to keep a more solid line of tension.

If possible, keep them straight for a higher transferability into other variations (weighted) and skills (planche, handstand, front lever…)

If not, bend the knees, but know that you are adding one more thing in the complex. Keeping them straight will always be easier and more efficient. No added hamstring tension there.

We hope these tips serve you well family.
Much love!

- The SM Team

SaturnoMovement

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More about this post...👇

Comment which mistake have you done in the past? 😅
...we say in the past because you aren't going to do them again, right? Right? 👀

We love you!

- The SM Team

SaturnoMovement

Scapular depression is key, leg position and elbow alignment can safely be adjusted to target muscles differently. A forward lean can also be utilized to target the chest better. There is more than 1 correct way.

ogrbell

guys, the way you execute movements has always been a great help on top of the Overcoming Gravity book

balbibou

I did, and stil do the crossed legs. Can't dip with the legs straight, since the bar is as high as my hips😂🤦‍♂️

Bartje

I did all these things I shouldnt do and had to do a break for 1 month because of the shoulder pain. But a HUGE thank you for giving these tips it helps me a lot and keep up the grind.<3 <3 <3

moritzsander

Man what dip bar is this ? I need one this big !

UnitedWeStandFreedom

Now I know That i am doing dips with correct form thanx bro..

btnawabyt

These are great form cues! Thank you 🙏

sldenn

different posture, different center mass all equal to different muscle target! so all goood

dlckddyd

Didn’t know my scapula could get depression from working out 🐽🥋💀🥋😩

swedishsweat

Thoughts on range of motion for dips? With knees bent I'll tap the ground with my dip bars and back to elevated scapula

TheForestSinger

Try to grip the bar as hard as possible. It locks your arms in a perfect way.
And you can controller your body easily with a hard grip. = scapula depression. 👍

And push your hips forward, that makes your core stable = body alignment 👍

YM-muur

Great content...You guys are so helpful!Just to understand, when the bars are too short you advice to put the legs together instead of crossing: why is it better?

adcmirabilis