Started by Destiny, August 4, 2013 · 5 Replies · 8,679 Views
When I do dips on the rings I notice at the bottom of the ROM and then the concentric part of the dip my hands start turning inwards to my body.
Where should the hands be throughout the dip? Same parallel position throughout? Like how I find myself doing them? Or should they even be turned outwards like support holds?
They generally turn inwards somewhat unless you are being extremely strict (RTO dips-- rings turned out at all times, substantially more difficult) but I make a point of not allowing them to turn past parallel. I'd recommend you do the same. If you can't, then more support position for you 
Oh, and be careful of not allowing your forearms to press against the rings. Touching is ok, but not pushing em outwards.
I got a question about that too. Are the external rotators (Infraspinatus/Teres Minor) responsible for that externally rotated position at the top? So 1sec Support Hold with rings turned out = weak external rotators, 1min Support Hold with rings turned out = strong external rotators?
From Wikipedia...As one of the four muscles of the rotator cuff, the main function of the infraspinatus is to externally rotate the arm and stabilize the shoulder joint.
Same quote on Teres Minor. Wouldn't a standard Ring Dip like this...
...be a superb exercise to fix the usual imbalance between internal and external shoulder rotation and thus for proper shoulder health? Sounds pretty obvious, but that doesn't explain why only 1 in 20 YT videos show proper external rotation of the rings at the top of the movement.
The reason is quite simple actually; the vast majority of those people who are proferring training advice have never achieved high levels of GST and have no idea why external rotation is so important.
The blind leading the blind. 
Yours in Fitness,
Coach Sommer
Actually, RTO dips aren't a good movement for strengthening the external rotators. While external rotation does happen, the benefit from this movement is in the development of bent arm pressing strength. RTO dips are a very good movement for developing bent arm pressing strength, and are a logical, useful progression once you master regular ring dips. The RTO dip is a good final goal for dips in my opinion. As you build proficiency with regular ring dips, focus on externally rotating more and more over time.