RTO Dip Form Check

hi folks, i started doing ring dips a few months ago and went from barely being able to lock my elbows out at the top (despite p-bar dips with 60kg added and a 130kg bench press) to almost fully turned out RTO dips during my last sessions. yet i am still not sure if i am doing them the right way.

one thing i noticed myself is the tendency to arch, when the dip gets hard and i try to keep a more hollow body position. 

another thing i noticed which is kind of hard to explain is the tendency to curls the rings forward (especially visible during the last rep). i dont realy know where this comes from and what i can do to prevent this. im not even sure if this is a bad thing but i guess so.

critique is very welcome (sorry for possibly distracting booties  )

http://www.youtube.com/watch?v=sCzsVPl-pgQ&feature=youtu.be

since i am currently doing SSC and just finished my last cycle, would you suggest to ramp up the volume (currently i am dong 5x3 RTO dips) or to concentrate on a better form?

thank you!

well, i´ll take the lack of responses as a "they are ok, you won´t injure yourself"

Do you have a side view to see your body position?

Keep head and chest up. You are bent over too much. I try to look at the wall in front of me. This will make it harder and will load the triceps more.

Daniel Burnham said:

Keep head and chest up. You are bent over too much. I try to look at the wall in front of me. This will make it harder and will load the triceps more.

Jono said:

Do you have a side view to see your body position?

i´ll try to get a side view next time and  keep my head and chest up. i´ll keep you updated. thanks.

You are keeping your wrist turned out throughout the whole movement, as if you were doing an undergrip korean dip. For RTO dips you only turn the wrist out at the top of the movement when you reach the ring support position. When lowering down and pressing up the wrist rotate back to your neutral grip (as if on P-bars), then when you reach the top you lock the elbows out and turn the rings out keeping the chest nice and tall. I think this is why you are leaning so far forward.

Eddie said:

You are keeping your wrist turned out throughout the whole movement, as if you were doing an undergrip korean dip. For RTO dips you only turn the wrist out at the top of the movement when you reach the ring support position. When lowering down and pressing up the wrist rotate back to your neutral grip (as if on P-bars), then when you reach the top you lock the elbows out and turn the rings out keeping the chest nice and tall. I think this is why you are leaning so far forward.

What you are describing is a regular ring dip. He is actually doing a RTO dip or you can call it a Korean dip on rings which is a much harder dip variation than the regular one.

B1214N said:

What you are describing is a regular ring dip. He is actually doing a RTO dip or you can call it a Korean dip on rings which is a much harder dip variation than the regular one.

My bad! I got confused with the name of the exercise. I have only done this hand position with full korean dips. I apologize for confusion and thanks for getting me straight B1214N

Eddie said:

My bad! I got confused with the name of the exercise. I have only done this hand position with full korean dips. I apologize for confusion and thanks for getting me straight B1214N

You often see these looking like a bent arm maltese at the bottom.

DieKatze said:

well, i´ll take the lack of responses as a "they are ok, you won´t injure yourself"

:facepalm: :facepalm:

Are you pre-assigning the blame on someone else here?

FredInChina said:

:facepalm: :facepalm:

 

Are you pre-assigning the blame on someone else here?

dude chill...its a joke