Russian Dip
Russian Dips are an active mobility exercise that take regular parallel dips and force full range of motion all the way to a resting stop before pressing back up. The shoulders should lower over the hands, so the weight doesn't transition to the elbows through the movement. Once at the bottom of the movement, the athlete needs the strength to press shoulders above the hands. If these are still too challenging, do not sacrifice form, but rather attempt negatives or use a spotter through the positive motion. These are a hollow back press progression.
- Type Of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Intermediate
- Equipment: Dip Station, Parallel Bars
Russian Dip
- Lower down to the bottom of a full range of motion dip.
- Instead of ascending from there, drop back onto your upper arms (not your forearms).
- Press forward and dip out to complete the rep.
- Maintain posterior pelvic tilt (PPT), a neutral body line, and strongly depressed shoulders throughout.
- Repeat for reps.
- Exercise: Korean Dip
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Intermediate
- Equipment: Single Bar
- Exercise: L Russian Dip
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders, Abdominals
- Difficulty: Intermediate
- Equipment: Dip Station, Parallel Bars
