Korean Dips

[ASNB]

Hello All,

 

I have not found much info on Korean dips.

 

I have been using BtGB for around 4 months now.  I am facing a problem with Korean dips.  I can hang at the bottom position, but halfway through the push the bar hits my mid-low back.  I can easily do ring dips, but have postponed working them or moving to Bulgarian Rings dips because I am concerned this is a necessary step to master for balance and joint health.  I was able to do a back lever rather easily for a first try.  I mention this because the bottom position seems related.

 

I was a heavy bench presser for a long time, my shoulder flexibility is intermediate for my height, weight and shoulder width (5'8, 196 lbs 22 inches) and has been improving, and I have a very thick torso with intermediate flexibility also.   I can do a back bridge, but it isn't pretty.  Also I still have some joint issues and a couple of serious old injuries that I would like to avoid aggravating so I haven't been too daring in attempting a very dynamic rep.   

 

I write all this to give the reader information so that he/she  can advise me the following questions.

 

1. Is my build a primary limiting factor or is it my flexibility.

2.  Are Korean dips a necessary step before progressing to harder variations.

3. If yes how can I develop this skill when the primary issue does not seem to be strength and passive stretching is not effective, I was never very flexible in the shoulders even before lifting weights.

 

Thank you.

 

 

[Jean-Rene Losier]

I think it's a technique issue really. Have you done straight bar dips before moving on to the korean variations?

[ASNB]

Yes, I can do overhand and underhand single bar dips.  I tend to follow the sequence of progressions in BtGB unless I am limited by equipment or space.  

 

By technique I assume you mean I am just not moving in a way that would allow me to clear the bar, although you think I should be able to.

[Douglas Wadle]

I had trouble at first with korean dips, but soon mastered them once i got the feel for the core strength and positioning.  Ensure that you are very straight in body position.  I was trying to curl around the bar and that just makes the catching of the glutes a problem. So, keep your body straight, and as you're pushing up push your hips out to the front while keeping body straight.  you will easily get past glutes in this way.  Once you get the feel and if you have a strong hollow body position this will be very doable for you.  shoulder mobility is important.  I think this exercise relies more on front lever strength than back lever, imo, because you need to pull your body to the front of the bar.  Good luck.  

[ASNB]

Thanks guys,

 

MT, the hollow position and the pulling my body away from the bar were the key.  Still a little unconformable but almost full range.

 

Thanks a lot for the help.

[Douglas Wadle]

Great! Good luck cranking them out. They're a fun exercise once you get the hang of them.

[GoldenEagle]

Placing your hands further away from your body makes the range of motion some what easier.