HBP/PE14 - Bulgarian Dips

Hi GB-community,

are there any specific stretches to improve internal shoulder rotation for the bulgarian dips? my form is not too bad (will upload a video tomorrow) but i am still lacking a bit of (active) internal rotation.

another question: videos of course-material constitute mastery-form but if i am not completely mistaken, arms and torso do not move in a perfect single plane in this video. does that mean there is a bit of leeway during the performance? i know we should(!) strive to keep them in a single plane but how realistic is that? is there a video showing 100% perfect form (preferably from the side)?

best regars

I'm not working on these yet, but aren't these similar but more limited in ROM than Korean dips? Could you touch the bar to your shoulder blades when you did PE 9/10?

To be honest i dont see much similarity between these two. I can easily touch my ahoulders to the bar if i remember correctly. I would need to try again to be certain.

I agree, I don't see similarity between Korean Dips and Bulgarian dips.

DieKatze, I found that Cuban Rotations and holding the bottom position (with feet supported) help to develop the mobility. I agree the course video doesn't seem like the proper form outlined, but it seems that way for a lot of other demos in the Foundation Series. Try searching "Bulgarian Dips" on YouTube.

Previous Thread: RTO Dips vs. Bulgarian Dips

From post 11:

Stand with your back to a wall and have your arms down at your sides, palms on the wall.

Now, without letting your forearms OR elbows OR hands OR upper arms OR back/hips come off the wall, raise your arms so that your fingers are pointing down and your elbows are at or near shoulder height! THAT is a bulgarian dip. That is why they are hard. At first ROM will be fairly small for most and that's OK! Let it build up slowly, and don't increase too quickly. This is extremely hard on the shoulders and has to be adapted to gradually.

 

Previous Thread: Bulgarian Dips  Read the posts Coach Sommer left behind.
 

DieKatze said:

To be honest i dont see much similarity between these two. I can easily touch my ahoulders to the bar if i remember correctly. I would need to try again to be certain.

It seems to me that the internal rotation required to dip down and touch the bar to your upper back is a lot more extreme than bulgarian dips. Though perhaps it also depends on the angle of your body and how upright you are at the bottom.

Please perform this exercise

http://nanoworkout.com/wp-content/uploads/2013/04/rotator_cuff_stretch.jpg

and tell me if you can touch the floor with the lower arms without moving your scapula on the back.

If cannot please step back immediately on IM13.

so this is yesterdays work. i can do wall slides until i hit approximately parallel and can also do the stretch alex showed when i use gentle force.

problems i see:

- needs more internal rotation, especially at the bottom of the rep (i remember coach saying you should only go as deep as it is possible to keep the right amount of internal rotation, so i guess going less deep could be a way to build it up?)
- needs less piking in the hips when going up (this is mosty a concentration issue for me)

- needs more turnout at the top 8which is simply forgot)

- stop looking downward

those two sets are the 4th and 5th set of 3 i did yesterday. i can easily do PE13 with max ROM and can touch my chest completely to the arm during the IM.

IMG_1789.MOV

Find a spot on the wall and keep looking at that. It will help to keep the chest open, head up and may help eliminate the pike in the hips. Also, turn the rings out more when you come back to ring support. I am on this progression as well. It's tough.

I tried them again yesterday and focused on keeping my chest proud. The movement felt much cleaner (less piking, better internal rotation) but i got the worst pump in my lateral delts ever. I cant remember feeling them working hard like this. Is this normal?

hey guys, i recorded another set yesterday. i think im moving in the right direction. internal rotation looks and feels improved. the piking of the hips too, although it is still there. the turn out at the top has got to be more consistent but i already added rto supports to help me with that. anything else i need to focus on?

https://www.youtube.com/watch?v=67LVcHSwp3g&feature=youtu.be

by the way: the lateral delt pump is still absolutely incredible

That is good internal rotation.