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This video series provides a fresh look at skill-transfer exercises and midline stability, combining the powers of Kelly Starrett and gymnast Carl Paoli. Both San Francisco CrossFit coaches add their expertise to refine basic CrossFit movements with the aim of improving power output.
In Part 7, Paoli demonstrates the ring dip. The same “turning out” used for the bar dip in Part 6 adds external rotation, torque and stability to the shoulder in the ring dip. The shoulder is slightly forward, but as long as there is external rotation, the shoulder is safe and supported. However, internal rotation with the shoulder forward is “trashing the front of your shoulder” and leads to injury, Starrett says.
“What we’re looking for is to use the ring dip as a better skill-transfer exercise, not just do a million ring dips,” Starrett says.
Starrett wants athletes to start and finish in the externally rotated, turned-out position, but he doesn’t want them to lose positioning during the movement.
“I’m always cultivating this external-rotation torque as I press,” he says.
Starrett and Paoli show how the ring dip transfers into the muscle-up and can be scaled to allow work on the starting position, false grip and other aspects of the movement.
For more information, instruction and videos, check out Kelly Starrett’s MobilityWOD and Carl Paoli’s GymnasticsWOD.
8min 31sec
Additional reading: Dips: The Forgotten Shoulder Exercise by Bill Starr, published Jan. 14, 2011.
