The Perfect Weighted Dip (Save Your Shoulders!)

In this video, I break down the weighted dip technique, widely used in competitive streetlifting / weighted calisthenics. This approach maximizes the weight you can lift while prioritizing safety and shoulder-health 💪

If you have any topics, you want covered in future videos, let me know! 🙏

Link to my weighted calisthenics program:

Link to Gornation shop (JACOB10 for 10% off):

Link to Gornation Dip Belt (Jacob10 for 10% off):

00:00 - Intro
00:21 - Dip Height + Body Position
00:49 - Shoulder Blade Position
02:05 - Hand Placement + Grip
03:05 - Step Off Platform + Bracing
04:20 - The Descent
05:35 - The Ascent

[antiantifa]

You are almost like an insider sharing industry secrets. Very concise and detailed. Thank you a lot!

[vsm]

Thank you! Finally I found the answer to why my shoulders hurt after trying the apparent "correct" form.

[theamazingofhumanbody]

1.37 super imporant cues protracted scapula not just depressed shoulder ! It could save us from collarbone injury ❤❤ thank u

[glove]

So Danish it's actually funny! I love it man!! you're doing good!!

[Mangi]

Best dip vid! Great setup cue eaxples. 👍

[jaksed]

Thank you so much this by far the best tutorial

[davidthomas]

I also noticed that wider gribs (wider bars) have better weight distribution that helps with better form

[rupertbear]

for added weight, i use adjustable ankle weights, with max load of 5kg per leg. no need to go heavy=the law of diminishing returns.

[MarkEatinghyena]

To be honest, the form is the most efficient to lift the most weight, which is the goal of many. However, for those who are looking to genuine increase in strength, particularly: chest, triceps, and shoulders then reducing the range of motion by leaning forward does disservice to the exercise. It explains the lack of upper body development (chest, shoulders, triceps) by the user even though he is using an insanely amount of weight. I am not arguing he is wrong, he is certainly right from a competition perspective where you are judged based on the amount of weight you lift. But if your goal is to transfer gains from weighted dips to other exercises such as bench press, then you better off increasing the range of motion.

[nesar_]

Bro can you please drop some exercises for forearms, i believe there was some other subscribers who asked for it.

[Splash_Zordan]

It's too late for me. I've had a permanent shoulder impingement for years. Not sure exactly what it is from, but I've done a lot of weighted pull-ups and dips over time. I mainly lift weights now, it still bothers me somewhat but definitely not as much since I lift heavy all the time and only do like 50 reps maximum per workout. As opposed to perpetual sets on the dips and pull up bar like I used to.

[Arki]

Thoughts on ring dips? Only option for me right now

[dauwgxx]

Thanks for the video! Should you still squeeze your shoulder blades together when you go down? I find it hard to do that while rounding my shoulders forward.

[Madstarbo]

fed video! tak for den - hvad er bredden på dip bars til konkurrencer?

[Juhani]

Are there any rules how high I can keep the plates?

[hven]

Hey bro The only option for me is t cross my leg since the dip bars are low
Is it a problem if iplayed weighted bending my legs

[eziorsuki]

i have long humerus and when i try to go forward it seems that i m doing a lot of rom and i almost cant have a parrelel elbow. And it seems more difficult to me to go that down

[muhammadhashirrehman]

If I'm going for a more Hypertrophic approach, shoulder retraction would be better, right?

[Pumpychan]

Perfect advice

NOT doing any of these points ruins the exercise. Do them and it’s a lifetime go-to