Russian Dip

The Russian dip requires a great amount of shoulder stability, mobility and upper body strength. They’re also a great tool to learn how the shoulders move into extension through the transition of a strict ring muscle-up. You’ll end up in a deep dip, just as you would on the rings. You can do these between two boxes, add benches on top or use a dip attachment.

When setting up, measure the distance of your forearm to set up in the correct anatomical position for your shoulders. Start by holding your bodyweight with your forearms. In one movement push down, bring the elbows up so you're in a deep dip position, then press up through the dip. Avoid throwing your head forward and shooting the shoulder through. We want to keep the chest up bringing us into a more stable position ready to push up, avoid using momentum or rocking in to it. Keep the torso upright.