HBP/PE11 Form Check - Russian Dips

hi gb-community,

after mastering the korean dips fairly quickly after i got the hang of the movement, today i managed to do my first russian dips. my main problem was figuring out how to lower to the upper arm pbar support. i recorded a few sets:

http://www.youtube.com/watch?v=6DPgfjIsaXk

as you can see i tried to slow down my reps from set to set. what tempo should i aim for? what else could i do better beside trying to do it with less momentum and more control? any suggestionsß

as always: thanks a lot

Some reps you are falling into the shoulders. pushing down and depress the scaps with lats.

With that set of parallel bars get used to facing the other way. PE12 includes L-Sit. Other than that see Alex's post above.

Very good start. The very first rep of the very first set was your best repetition as after the descent to the bottom of the bent arm dip position you then pressed your torso backward with your shoulders going back behind your elbows as you descended onto your upper arms. Note that as fatigue increased this ROM grew less and less.

Something to shoot for later when your dip/transition strength is much more advanced; my advanced athletes perform their russian dips on the very end of the bars and lower down to the upper arm support position with no bar under them - only air. In the beginning sometimes a light spot at the hips is necessary to help them make the transition to this harder variation.

Yours in Fitness,

Coach Sommer

Coach Sommer said:

Very good start. The very first rep of the very first set was your best repetition as after the descent to the bottom of the bent arm dip position you then pressed your torso backward with your shoulders going back behind your elbows as you descended onto your upper arms. Note that as fatigue increased this ROM grew less and less.

Something to shoot for later when your dip/transition strength is much more advanced; my advanced athletes perform their russian dips on the very end of the bars and lower down to the upper arm support position with no bar under them - only air. In the beginning sometimes a light spot at the hips is necessary to help them make the transition to this harder variation.

Yours in Fitness,

Coach Sommer

thank you very much coach, i really appreciate your detailed answer. to be honest i never would have thought that the first rep was the best and i did not tilt my upper body that far on purpose but i will start doing that right now.

the variation you mentioned sounds really hard but i will keep it in mind for later...probably much later

alex87 said:

Some reps you are falling into the shoulders. pushing down and depress the scaps with lats.

thank you too, alex. another point i did not take into account.

i did 4x3 today and tried to incorporate the feedback i got. i tried to keep my shoulders more depressed. pressing the torso that far back took definitely much more strength than i expected. what about the tempo? is it ok to do them that fast or should i try to slow them down significantly?

thank you very much as always

http://www.youtube.com/watch?v=LUyTA_BmG6w