L Russian Dip

Russian Dips challenge the athlete's range of motion and mobile strength, as it requires a lot more control and shoulder functionality than other dips. If your goal is muscle-ups, you should master these first. Adding the "L" in the L Russian Dip will work your abdominal control even more and force your focus on exerting strength through the full-body. You'll be surprised how much load the L-shape adds to your movement.

Type Of Exercise: Strength
Muscles: Chest, Triceps, Shoulders, Abdominals
Difficulty: Intermediate
Equipment: Dip Station, Parallel Bars

L Russian Dip

Begin in a strong top support position in an L shape, with your legs straight and feet level with your hips.
Depress your shoulders by pushing down into the bars.
Maintain the L and 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 the L (90-degree hip angle) and strongly depressed shoulders throughout.
Repeat for reps.

Exercise: Russian Dip
Type of Exercise: Strength
Muscles: Chest, Triceps, Shoulders
Difficulty: Intermediate
Equipment: Dip Station, Parallel Bars

Exercise: Ring Dip
Type of Exercise: Strength
Muscles: Chest, Triceps, Shoulders
Difficulty: Intermediate
Equipment: Gymnastic Rings