russian dips/problem with transition

[DareToBeGymnast]

As the title says... Can i add some upper arm support reps to strengthen the muscles so that i am more capable of doing more reps? the dip motion is just effortless, but the transition feels so hard

[GoldenEagle]

Russian dips are supposed to go back to upper arm support.

 

The transition itself is a matter of pulling your body forward and pressing downward nearly at the same time.

 

Russian dips carries over to strict ring muscle ups.

[Alessandro Mainente]

specific russian dip development will give specific strength for transition. especially in gst work for specificity (once a solid foundation of dips and basic push up movement is achieved) it's the only solution for improving.

[Jon Douglas]

Of course you can. But do your work sets first before adding partial reps, and keep them on the same days. No point drilling it if you're always playing catch-up on your weak link

[Jan Reipert]

i can do slow muscle ups on the rings with ease but i am probably just to dumb to get those russian dips right on pbars. i guess starting with a lot of momentum and slowing the movement down is what we aim for? but is it possible/desirable in that stadium to do it without any momentum at all?

[Hardy Evans]

The focus point that really helped me figure out the transition was to focus on shifting as much as my weight forward as possible.

As you lower down to upper arm support, keep your shoulder shrugged forward, and slightly bring your legs forward in a "pseudo-L" position to counterbalance your body and slow the descent.

Reverse this process for the concentric portion. To add difficulty I like to fully relax my shoulders in upper arm support and hold it for 1-2 sec, but for now I would keep tension in your shoulders. Retract your scapulae to press your upper body forward slightly, bring your legs forward to shift weight over your hands (like in a muscle up), and pull your elbows off the p-bars by pressing down with your hands.

Just the mental key of shifting as much weight from my upper arms to my hands as possible by shifting weight forward really helped me through the sticking point. Since this does make the movement easier, I think it would be worth using this method to build strength, and then just as in MU training try to reduce the amount of lean you need over time.

[Kate Abernethy]

Would a reason for struggling with the transition forwards, to get shoulders over wrists, be due to tight shoulders?

[Blairbob]

 Possibly.

My gymnast had really poor shoulder flexion though really good shoulder extension. He did managed to get russian dips once he started working them though.

 

Then again 10yo, 55-60# maybe. Could barely do a bridge to save his life.

[Kate Abernethy]

Thank you Blairbob. I have been on this one a couple of months now :-(