CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 03-19-2005, 07:11 PM   #1
Mike Donnelly
Member Mike Donnelly is offline
 
Profile:
Join Date: Dec 2004
Location: Yardley  Pa
Posts: 42
After (actually during) today's WOD, I became aware of some form issues on my ring dips. Last two times I did multiple reps, I had large bruises on the outside of my arm above the elbows. I thought that it was just due to the adjusting cam buckle. I rigged up some webbing today and found that I rubbed the skin off my arms in the same place. Obviously the same problem in the same place.

Looking in the mirror, it appears that even though I keep the rings close to my body, my elbows flare outwards. Looks more like a decline bench press position than a dip. I tried concentrating on supinating my wrists to a more neutral position, but it only seemed to help marginally.

I doubt this is endemic to a good ring dip. Any help would be appreciated.

Mike Donnelly
  Reply With Quote
Old 03-19-2005, 07:51 PM   #2
Christopher Sommer
Departed Christopher Sommer is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 225
Ring Dips

Ring dips are a very challenging movement. However the following tips may make your practice somewhat easier and more productive.

At first, you may find it necessary to keep the rings pulled in very close to your hips during the movement. Turning your thumbs inward will make the support position easier, however it will lead to your forearms rubbing on the straps as you have already noticed. Also, at first you may find it very difficult to "lock out" or completely straighten your elbows at the top of the dip.

In time, as your stength developes, attempt to make the following modifications to your ring support position (that is your position at the top of the ring dip):

1) Completely lock & straighten the elbows at the top of the movement. This may be done while leaning forward and holding the rings very tightly into the sides, but must be accomplished before attempting to move on the next improvements.

2) Sit up straight with no forward leaning or pike in the hips. Do not "hunch"; shoulders should be pulled back, with the back flat and the chest slightly pushed forward.

3) Rotate your thumbs outward so that the inside bend of your elbow is partially pointing forward. This will be by far the hardest modification to make as it takes the assistance provided by leaning on the straps away, but it will greatly improve your ring strength and balance.

4) Push the rings farther out from your body so that your arms can no longer "lay" on your lats. This will also greatly increase the difficulty of this position, but is a necessary strength development prior to successfully working the iron cross.


Yours in Fitness,
Coach Sommer
  Reply With Quote
Old 03-19-2005, 08:18 PM   #3
Mike Donnelly
Member Mike Donnelly is offline
 
Profile:
Join Date: Dec 2004
Location: Yardley  Pa
Posts: 42
Thanks, Coach.

Humbled by the rings (earlier) and by the generosity of you and this community (now).

Mike Donnelly
  Reply With Quote
Old 03-19-2005, 08:29 PM   #4
Tyler Hass
CrossFit Staff Tyler Hass is offline
 
Profile:
Join Date: Nov 2002
Location: San Diego  CA
Posts: 642
You might also have the straps too close together wherever you are suspending them from. Also, make sure that you have the buckles facing outwards and no twists in the straps.
Coach Sommer is right on. That is a great progression. Relying on the straps as a crutch will only lessen the potency of the ring training. Using more of a corkscrew motion might help as well. Lastly, building up to a 1+ minute hold of the support position, without contacting the straps, will help greatly in perfecting your dips.

Tyler
  Reply With Quote
Old 03-21-2005, 09:03 AM   #5
Alex McClung
Member Alex McClung is offline
 
Profile:
Join Date: Oct 2004
Location: Baltimore  MD
Posts: 184
Nice timing !

I have huge bruises in exactly the same place !
  Reply With Quote
Old 03-23-2005, 05:24 PM   #6
Jeremy Jones
Affiliate Jeremy Jones is offline
 
Profile:
Join Date: Jul 2004
Location: Concord  Ca
Posts: 1,218
Not to highjack the thread but. . .

Tyler made me think of something interesting.

Has anyone tried progressing to the Iron cross by moving the rings apart (easily done with Tyler's rings)? The change in angle would make the strength required to get up to horizontal arms less wouldn't it?
  Reply With Quote
Old 03-23-2005, 08:45 PM   #7
Tyler Hass
CrossFit Staff Tyler Hass is offline
 
Profile:
Join Date: Nov 2002
Location: San Diego  CA
Posts: 642
Jeremy,
That's an interesting idea. Moving them farther apart definitely increases lat recruitment, which makes it a closer approximation of a cross.
I've never heard of anyone building up to a cross this way, but that doesn't mean it's not possible. Sounds like something worth playing with...
  Reply With Quote
Old 03-24-2005, 05:37 PM   #8
Jeremy Jones
Affiliate Jeremy Jones is offline
 
Profile:
Join Date: Jul 2004
Location: Concord  Ca
Posts: 1,218
Just the engineer in me - always trying to do it better, faster, and with less materials.

I may go this route some day, but I have many other goals to accomplish first.


Would anyone else like to be a guinea pig?
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
OHS Technique Franklin Shogie Exercises 3 06-18-2007 11:07 AM
Rowing Technique Rod Gates Exercises 1 04-27-2006 12:51 PM
RING in the new year Ring Dip challenge! Brian McCarrie Competitions 36 01-03-2006 07:41 PM
Squat technique Scott Duff Exercises 2 04-29-2005 12:04 PM
PushPress Technique Paul Theodorescu Exercises 4 12-16-2004 01:23 AM


All times are GMT -7. The time now is 06:33 PM.


CrossFit is a registered trademark of CrossFit Inc.