4 Unique Drills to Improve the Bottom of Dips and Muscle-ups

A big teaching point with the coaches at power monkey fitness is getting comfortable in the bottom of a dip.  Just like you want to have a rock solid...
Rio de Janeiro - Ginasta Arthur Zanetti é prata nas argolas em final vencida pelo grego Eleftherios Petrounias, com o russo Denis Abliazin em terceiro ( Fernando Frazão/Agência Brasil)

muscle-up sadieA big teaching point with the coaches at power monkey fitness is getting comfortable in the bottom of a dip.  Just like you want to have a rock solid squat in order to perform the olympic lifts properly, the same things goes for the dip.  If you don’t have a rock solid bottom position in a dip then muscle-ups are going to be pretty tough.  Check out how strong and comfortable Coach Colin Geraghty in his muscle-up, particularly in the dip portion of the muscle-up:

Obviously just performing more dips and going through a full range of motion will build this.  I’m also a big fan of tempo dips and paused dips on parallel bars.  Here are 4 more ideas to help build strength, mobility, control and comfort in the bottom of a dip:

Want to be better able to correct shoulder mobility problems in the muscle-up?






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When I dip you dip we dip,

Categories
DipgymnasticsMobilitymuscle-up
One Comment
  • Weekly Highlights #1
    20 May 2016 at 10:26
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    […] 4 Unique Drills to Improve the Bottom of Dips and Muscle-ups– Dan Pope provides coaching points to improve strength, control, and mobility during dips and muscle ups. I learned what a parallette is […]

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