❌ 3 Beginner Dip Mistakes!
HTML-код
- Опубликовано: 7 фев 2025
- ⇣ 3 DIP MISTAKES⇣
1 - “THE SHRUG”
(No Scapula Depression)
Pushing the shoulders down (away from the ears) is something you should be aiming to keep at all times. With bodyweight dips, weighted dips, forward lean dips… Scapula depression is a must. Unless you are intentionally doing dips elevating your scapula, for your own purposes. Gotta keep our minds open. Anti-fragility is real.
2 - “THE ELBOW TO THE SIDE”
(No Shoulder External Rotation)
Internally rotating your shoulders makes your biceps face your body, which leads to a very probable movement path towards flaring your elbows when doing a dip.
Flaring the elbows too much could result in shoulder impingements - by reducing the subacromial space of the shoulder. Not something you want.
However, too much of the opposite (externally rotating) isn’t necessarily better. Tucking the elbows too much increases the tension and stresses the front delts specially when your shoulder mobility is limited.
Respect and appreciate the uniqueness of your anatomy, and adjust to a degree of external rotation that feels comfortable to you.
Here is a curveball…
On wider dip bars (where the bar width is way wider than your shoulder width) you can internally rotate the shoulders and not flare the elbows. Good or bad… Looks like a big tangent topic.
3 - “THE LEG-CROSS”
(Inconsistent & Imbalanced Body Position)
Putting one leg over the other automatically makes us open and separate our legs. An asymmetrical position that isn’t efficient and could create unwanted compensations.
Lock the legs together to keep a more solid line of tension.
If possible, keep them straight for a higher transferability into other variations (weighted) and skills (planche, handstand, front lever…)
If not, bend the knees, but know that you are adding one more thing in the complex. Keeping them straight will always be easier and more efficient. No added hamstring tension there.
We hope these tips serve you well family.
Much love!
The SM Team
📲 Download the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ APP on PlayStore or AppStore.
More about this post...👇
Comment which mistake have you done in the past? 😅
...we say in the past because you aren't going to do them again, right? Right? 👀
We love you!
- The SM Team
scapular depression was wy newby mistake, that & flaring the elbows, where can I get paralets like yours ?
Missed toes out front to target chest!
اخي ياسر ادعو غابو للاسلام ولك اجر عظيم ان شاء الله
What brand are those dip bars?? I Would like to buy them
Great stuff 👏🏻 link to buy this dip station?
when the dips are suspicious
lmao! Nice one 😂
@@SaturnoMovement When the dip is sus 🤔
@@debarghyaray2082 lol
Lol
I thought the body was supposed to just keep strait?
Scapular depression is key, leg position and elbow alignment can safely be adjusted to target muscles differently. A forward lean can also be utilized to target the chest better. There is more than 1 correct way.
Thanks mate
Came here to say this. Watch Jeff nippards video on chest dip technique
guys, the way you execute movements has always been a great help on top of the Overcoming Gravity book
I did, and stil do the crossed legs. Can't dip with the legs straight, since the bar is as high as my hips😂🤦♂️
Have you tried bending your legs keeping them together instead of crossing? ;) - Yassir
@@SaturnoMovement does crossing make a difference?
@@mihailmilev9909 Try bro.
Don’t try.
@@mihailmilev9909 yes, they make it easier, better not crossing, but keep them together like how Yassir said
Point your toes straight down. Way better core activation than the dopey crossed legs.
These mistakes are so common among beginners. I used to shrug my shoulders during dips and it really messed with my form. Thanks for breaking this down!
Great tips on dips. I never realized how much the shoulder position could affect my form. I'll definitely be more mindful of scapula depression next time.
Great tips! ❤
I did all these things I shouldnt do and had to do a break for 1 month because of the shoulder pain. But a HUGE thank you for giving these tips it helps me a lot and keep up the grind.
Thanks for receiving and putting them into practice Moritz! Wishing you a great journey ahead :) - Yassir
Same I get the shoulder pain my shoulders keep popping,cracking and hurting,I don't wanna give up tho.
I implemented the technique shown the video today, by leaning forward like Yassir does, legs straight, elbows rotated out.. I felt my chest activate like never before 🔥
Thanks a lot for this, you guys never cease to amaze me ❤️
I appreciate the detailed explanation about elbow positioning. I always thought tucking them in was the best, but now I see the balance needed.
Didn’t know my scapula could get depression from working out 🐽🥋💀🥋😩
losr
💀💀💀
Now I know That i am doing dips with correct form thanx bro..
Man what dip bar is this ? I need one this big !
These are great form cues! Thank you 🙏
different posture, different center mass all equal to different muscle target! so all goood
I wish I’ve seen this sooner. I injured my shoulder and had to go to the traumatologist, now I can’t even lift my arms without pain.
Just what I needed to see
Where can I buy this dip bars???
base block pro I think
Great content...You guys are so helpful!Just to understand, when the bars are too short you advice to put the legs together instead of crossing: why is it better?
Very helpful🔝🔥
🙌
The best explanation 👌
Try to grip the bar as hard as possible. It locks your arms in a perfect way.
And you can controller your body easily with a hard grip. = scapula depression. 👍
And push your hips forward, that makes your core stable = body alignment 👍
100% to full range of motion dips and good form!
thank you! nice tips.
Thoughts on range of motion for dips? With knees bent I'll tap the ground with my dip bars and back to elevated scapula
Perhaps a small pike at the hips might help to avoid hitting your knees on the ground.
In terms of depth, 90 degree is enough depth. If you feel safe going deeper, go for it 😉✊ - Yassir
Thxx i can learn less than 1min 🔥🔥
besy channel for form by far
We appreciate the love! :) - Yassir
Your video arrived in Indonesia❤
Daaaamn, How high are those dip bars?
perfect form
Great tips! Anyone know where to buy these tall dip bars? I'd love to be able to not bend my legs when dipping.
Amazon
Dip bars Amazon
Thank you. I just got a rack and felt like I was doing it wrong.
A long PNF stretch routine please
We got you 😉 we will take your request into account.
God bless my brothers with bad shoulders, my bicep tendon kills me doing this!
Dang that’s a tall dip bar … need one
I can’t do the leg lengthened dips because the place in my gym to do them is too short and my feet will touch the ground
what's the brand of those dips?
Huge dip bars😮
Deserve a full videos on dips form
Please 🙏🏻 share the link of this dip bar sir
Where i Can purshase these dips bar ?
What dip station do you use in the video ? I like to buy one that could go so high.
Thank you very much
I have scapula depression but without the scapula
A chest excercise yes but I want to train my trizeps.
First some warm up after workout
2 sets of 30 seconds jumping jacks,
2 sets of 30 seconds arm circles,
2 sets of 30 seconds high knees,
After some warm up the actual workout :-
3 or 4 sets of 12 - 15 reps push ups
3 or 4 sets of 20 reps sqauts
3 sets of 15 reps of dips
Damn m still struggling to do 1 full dip...😢
Bro looks like hes about to burst out laughing
I have to bend my knees because someone stole the weight belt at the gym where I lift and it's a bit challenging to keep a 70lb dumbbell between my legs if they're straight
Anyone know where you could get the dip bar from the video?
Wondering the same
@@omargraham523 Did you find out?
@@T94869 I did! They're "The B-Bars" from Baseblocks. They're near $300 though so probably not worth it.
base bars from baseblock@@T94869
base bars from baseblock
But my feet reach the ground😂
me 2
I has to do last mistake, because i have no Chance at Home to train with strait legs
Its very essentials thankyou a lot❤
Damn, just started dips and was doing a lot wrong it seems
incredible
Finnaly a video where yiu sho the front view
Want this bars
can you do a dips for beginners tutorial please
Check out this #shorts video we created titled "The Perfect Dip". Click here to watch full video >>> ruclips.net/video/FCxl2y4nsTA/видео.html
Much love,
- Juan
It depends if you are targeting triceps or chest
Wow.... I never go that low, I always go back up when I get to 90 degrees.
Does flexibility help with dips that go that low?
I do have solid flexibility, but I just fear that I will injury myself.
Do you have some advice how to progress to these dips?
I know it is an ungrateful question, since it depends on the individual, maybe some general guidance.
Thanks. 😀
It could be a deficiency in shoulder extension. Gabo shows an exercise here that helps with shoulder mobility 👇
ruclips.net/video/IWDN-RW-at8/видео.html&t
On the other hand for dips, 90 degree is enough, specially if you want to go into Weighted Dips. - Yassir
@@SaturnoMovement I have added shoulder dislocates to my training routines. Eventually, I will try to go lower.
Yes, weighted dips are the goal. You read my mind as if you were a Shaman... 😆
Thanks for the reply and advice. 🙂
'preciate it.
Should I get the baseblocks? Which one?
Thanks
Where can i buy this bar from ?
this always hurt my shoulder. I can do 60kg bench but can't do 3 dips due to shoulder pain
okay nice maybe use blade white terror - shadow song next video>
I never seen someone cross there legs while doing dips
Do ring dips have the same requirements?
That is a really good question. For these 3 general tips, yes; they also apply for ring dips. Though performing dips on rings require a different technique. We will make a video about this!
Hermano, que medidas tienen esas paralelas? Saludos desde Argentina
I have never seen bars tall enough to
i want to buy this bar?
What’s this machine called
A dip bar
Parallel dip bars
Where did you bought high bars like that?
Plz give link to buy
Based on what research you think it shouldn't be crossed or you just feel it's right? At end your dipping your weight don't matter if ur legs are crossed or bent or straight.
When I do ext rotation it hurts my left shoulder blade, feels like I can't depress it properly only when internally rotated
Is that equipment 2x Base bar?
Very Nice 👍👍
Thank you 🙏
It's hard to get a depp that can stretch your legs that much.
It is too high in my opinion.How does he reach on top?
Where can i buy this product?
Where did you buy that dip bar bro?
Where did you get those dip bar? It look so much taller than regular
Did you find out?
@@T94869man im in a quest for those bars
@@amreedit I believe they are the B-bars from base blocks !
@@T94869 I believe they are the B-bars from base blocks !
@@danielzhang8848would you recommend these or the b bar pro
I tried it today but failed miserably 😂
fire music
Music from that Marvel card game app right?
External rotation throughout range of motion?
can you tell me what is height of this dip bar?
What are the bars that you're using in the vid? I want those
My dip bar ain't that high, what should I do?
Where did you get the dip bars? All the ones I've seen only go to hip height.
My Mid Chest Hurts when I do dips is my form bad?
The dip bars may be wide, therefore putting more stress on your mid chest. If that's not the case, try focusing on keeping the depression.
I build 2 dip bars in my yard but the dips bars are pretty far away, does that matter?
Where can I buy the dip bar you used
You can find it in the link below. Use code YASSIR10 for a discount ;) baseblocks.de/pages/b-bars
@@SaturnoMovement can't ship to my country
I want the dip bar
Where can I find these tall and secured parallels? I only seem to find the ones with hip height..
from where did you bought those high bar dip station?can any body say or give product link?
What about wrist positioning ?
Give me link of this dip bar plz
Does less than $30 dips bar exist?