Russian Dips (Trapped)

Hi Everyone,

 

In the last couple of works outs i have progressed to Russian dips. I can easily do normal dips... I'm finding  the russian dips very difficult (which is stated in GB book) I know Cole suggests doing jumping variations until sufficient strength is built. I have been performing these for the last 2 workouts however and don't feel i'm doing much to progress with this exercise. 

 

The problem seems to be at the bottom of the exercise, I'm wondering how people generate power to get back up that initial bit once your arms are on the bars? Is there some type of swinging technique that is also involved here? Also are your legs straight or bent at the bottom of the dip? I'm doing the dips on two Olympic bars that are resting between a level on my power rack... Because these bars are quite thin i have wrapped some towels around them to give me padding for my arms are the bottom... 

 

Is there some more variations or training to help me progress this exercise faster?

 

Thanks any help would be appreciated. 

 

Cheers,

 

 

 

Generally when I see new guys do them, they rock forward and use the momentum to help a bit.  

I don't recall recommending jumping. If I were to do that I'd rather say give a minimal foot assist so you can work the sticking point. Bands are another option that I've used. The problem with a jump is you don't work the most important part of the dip.

With your set up how wide are the bars apart and do you have a way to adjust the spacing? The spacing can make a difference.

Hi Cole,

 

Thanks for the reply, yes my bars are adjustable they are a little wider than shoulder width. Sorry when I say jump i mean small enough assistance to get me into the zone where i can pull through...

 

What should the proper spacing of the bars be? Also with proper form do the legs stay completely straight (down) when your arms are on the bar or do they kick forward (parallel to ground) a bit to give you some momentum back up?

 

Can you please tell me how I would secure the bands to assist? I haven't use bands before to assist in training. What is the best interim step to perform these?

 

 

Thanks again for the help.

 

Cheers,

You're approaching this all wrong, in my opinion.

 

I think that you're going to have the most success by going down as far into the russian dip as you can, and then holding for 5-10 seconds. You'll want to do several of these holds, which will probably be single repetitions for a while.

 

What you will notice is that, over time, you'll be able to hold longer and the position will feel easier. At that point, you'll lower down just enough to still feel in control, without excessive strain, and then lift back up after the hold.

 

You will, eventually, have full ROM Russian Dips.

 

They don't come super quickly, so be patient. You'll notice small, but regular, progress.

Sweet thanks Joashua! that sounds like an excellent idea because i can continually gauge my progress. Just a question with this approach as the top of my arms go further into a parallel position is it ok to extend my legs out forward in front of me? I think this is making the exercise easier or is this cheating?

 

Thanks

Whatever works for you, really. Extending the legs will probably make it harder, since that's more like the L-sit Russian Dips.

Happy new year guys!!

 

Thanks Joshua, I'll incorporate this into my training.

What worked for me was a an exercise that looks a bit like triceps bench dips that I call "russian bench dips". I do these on parallel bars and the movement of the arms is just like in russian dips, but the feet are supported on an elevated surface (e.g. chair/bench) in front of the body. These are quite easy but they help to condition the elbows. After a few months of doing these I could do a few real russian dips. I continued to do them weighted and now I can do 6-7 russian dips comfortably.

These are all good ways to work towards Russian Dips. The important thing in each is they find ways to let you work the transition with control.