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 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?
How Shoulder Injuries Occur During Kipping Pull-ups and Muscle-ups
How Bench Press, Dips and Push-ups Cause Shoulder Pain
How to Perform Dips and Push-ups Without Hurting Your Shoulders
7 Reasons Why Your Shoulders Get Hurt in the Gym: Part 3
2 Unique Drills to Improve Lockout and Turn-over in the Muscle-up