Maximize Your Strength and Balance With Crossfit Ring Dips

Crossfit Ring Dips are a great way to add strength, stability and balance to your body. They can be used as part of Crossfit workouts or as standalone exercises. This post will look at what ring dips are, the benefits of doing them, tips for improving your form, equipment you need, modifications for beginners, warm-up and cool down tips, CrossFit alternatives and sample workout routines.

What Are CrossFit Ring Dips?

Crossfit Ring Dips are an exercise that uses gymnastic rings suspended from a pull-up bar or push-up bars on the ground. The athlete performs a dip by pressing their body up with their arms while holding onto the rings. This is different than regular dips which involve using two parallel bars. By using rings instead of bars, the exerciser has more range of motion and can work muscles in multiple directions.

Benefits Of Doing CrossFit Ring Dips

There are several benefits to performing Crossfit Ring Dips regularly. It’s a full body exercise that works both the upper and lower body muscles simultaneously. Additionally, it increases shoulder strength, improves posture and helps with stabilizing core muscles. This makes them a great choice for any type of fitness routine.

Tips For Improving Your CrossFit Ring Dip Form

The key to mastering ring dips is finding proper technique and form. When performing the exercise make sure to keep your chest upright and shoulders back. As you press up from the bottom of the dip make sure to focus on driving through your triceps rather than your chest or legs. You should also ensure that you move slowly and avoid jerky motions so that you don’t lose control of the movement.

Equipment You Need For CrossFit Ring Dips

To do Crossfit Ring Dips you will need a set of gymnastics rings and either a pull-up bar or two push-up bars on the ground. The height of the bar needs to be adjustable so that the rings are at an appropriate height for your size. If you don’t have access to this equipment you can use any stable structure such as a power rack or squat stand.

crossfit ring dips

Modifying CrossFit Ring Dips For Beginners

If you are just starting out with ring dips there are some modifications you can make to make them easier. Start by doing box assisted ring dips where you place a low box underneath the rings for support. Once you feel comfortable with these, try removing one arm at a time and then eventually both arms together without the box.

Warm-Up Tips Before Doing CrossFit Ring Dips

Before attempting ring dips it’s important to properly warm-up your muscles and joints. This will help reduce injury risk and improve performance. To warm up, start by doing dynamic stretches such as high knees and butt kicks followed by mobility drills like arm circles and torso twists. You should also perform light sets of other upper body exercises such as push-ups and overhead presses to further prepare your body for ring dips.

Cool Down After Doing CrossFit Ring Dips

After completing your ring dip workout it’s important to properly cool down your body so that you don’t get too sore afterwards. To cool down, start by stretching all of the muscle groups involved in the exercise for about 30 seconds each. Then finish off with foam rolling to relax any tight areas before finishing your session.

CrossFit Alternatives To Ring Dips

If you’re looking for other options aside from ring dips here are some alternative exercises: push-ups, tricep extensions, close grip bench press and diamond push-ups. All of these exercises target the same muscle groups as ring dips but provide variations that may better suit individual goals or preferences.

Sample CrossFit Ring Dip Workout Routines

Here’s a sample workout routine incorporating ring dips: 10 reps x 3 sets; rest 1 minute between sets; 8 reps x 4 sets; rest 45 seconds between sets; 6 reps x 5 sets; rest 30 seconds between sets; 4 reps x 6 sets; rest 15 seconds between sets; 2 reps x 7 sets; rest 0 seconds between sets.


In conclusion, Crossfit Ring Dips are a great way to build total body strength, increase shoulder stability and improve overall athleticism. While they might be challenging for beginners, with practice anyone can learn how to master this exercise. Be sure to always warm-up properly beforehand and cool down after in order to prevent injury and maximize results.

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