Grind Style Calisthenics by Matt Schifferle

Author:Matt Schifferle [Schifferle, Matt]
Language: eng
Format: epub
ISBN: 9781080754236
Published: 2019-07-22T04:00:00+00:00

Level 4 Leg assisted dip

Dips can be quite the exercise to jump into, especially if you're doing them on unstable supports. The difficulty of unstable dips is why I always teach people how first to do them with some foot support.

Maintaining contact with your feet on the floor also helps you control your body position as you move in a vertical motion. If you find that you’re rocking or twisting during dips, try this level and see if helps to identify where a hidden weakness may be lurking that’s compromising your stability.

Key points

Lowering yourself into a dip will test the stability and mobility in your shoulders a great deal. Only use the range you can move in without hunching your shoulders up and forward.

Keep your head up and eyes forward to prevent yourself from looking down and hunching your shoulders.

You can progress this exercise by adjusting the amount of pressure you’re placing into the floor. Crossing your ankles or pressing off with one foot is a progressively more difficult variation than keeping both feet on the floor.

Just as with push-ups, watch out for winging your elbows outward as you press up. Trying to squeeze your arms in as you push will bring more tension in your chest while improving stability and decrease shoulder strain.

Keep some tension in your rear deltoids, especially as you lower yourself down. The tension in the back of your shoulder helps improve shoulder stability and prevents internal shoulder rotation which is one of the major reasons people claim dips are bad for the shoulders.

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