Ring Dip range of motion – Mon 9.19.16

 In W.O.D.

The range of motion for your ring dips don’t need to be THIS drastic!

Strength:  Back Squat 5-5-5-5-5

Conditioning:  AMRAP in 8:00:
– 10 Ground to Overhead (Performance: 155/105#, Fitness: 115/75#, Health: 85/55#)
– 10 Ring Dips (Performance: Muscle Up into sets, Fitness: Rx’d, Health: Push Up sub. of choice)

Rest 2:00

Then AMRAP in 4:00:
– 5 Ground to Overhead
– 5 Ring Dips

It’s said that the Ring Dip’s increased range of motion is of particular risk to shoulder ligaments and other soft tissue. And yes it is, if you are not strong enough to handle that range of motion.

However, you can adjust your performance of it by reducing the range of motion and your body weight by lowering the rings (or standing on a sturdy elevated surface) and adjusting the force through your legs.

The same goes with push-ups, pull-ups, and various other exercises on the rings or suspension device. Any of these exercises can be adjusted as needed to fit your current level of strength.

So, If you can do Ring Dips Rx’d, full range of motion in the ring dip would be:

Top:  Arms completely straight, with palms turning about 15-30 degees in front
Bottom: the top of your bicep touches the top of the ring.


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