Ring Dips Crossfit: A Guide to the Perfect Exercise

Are you interested in learning how to do ring dips Crossfit? Then you’ve come to the right place! This guide provides an introduction to ring dips, the equipment necessary for them, tips on proper form and technique, modifications, progressions, and safety considerations. With this information, you can confidently incorporate ring dips into your workout routine and safely increase the difficulty of the exercise over time.

Introduction To Ring Dips In CrossFit

Ring dips are a type of bodyweight strength training exercise used by athletes across all levels of experience. They work primarily the triceps muscles and require the coordination between multiple muscle groups. Ring dips engage both stabilizing and primary muscles, which makes them effective for building functional strength. The unique nature of this exercise also requires control and balance from your core, shoulders, chest, arms, back, and legs – making it one of the best full-body exercises available today.

Benefits Of Ring Dips In CrossFit Workouts

Including ring dips as part of your CrossFit workouts has several benefits. First, they improve upper body strength and power while simultaneously strengthening your grip and engaging the entire body. Second, because the rings move freely through space during the dip, they help to develop mobility in the shoulder girdle. Finally, they challenge muscular endurance more than other similar exercises due to their dynamic nature.

Equipment Necessary For Ring Dips

To complete ring dips correctly and safely, there are two pieces of specialized equipment needed: adjustable height gymnastics rings and a pull-up bar or sturdy support structure. Both should be firmly secured before beginning the exercise. The rings should be adjusted so that when standing tall with feet flat on the floor, the rings hang slightly below waist level. If a pull-up bar is not available, use any sturdy object (e.g., railing) that is capable of supporting your weight and allows for freedom of movement.

Setting Up Proper Form For Ring Dips

Now that we have discussed what is required for ring dips, let’s look at how to set up the proper form. Begin by gripping each ring firmly with straight arms fully extended above your head. Make sure your palms are facing outwards away from each other. Keep your elbows close to your sides throughout the movement – doing otherwise puts unnecessary stress on the shoulder joint. Next, keep your core engaged and tight; shift your weight forward onto the balls of your feet so you remain balanced as you dip down. Now you are ready to begin!

Performing The Movement Of Ring Dips Correctly

When performing ring dips correctly, focus on controlling the movement in both directions (lowering and lifting). As you lower yourself towards the ground, maintain tension throughout your entire body – especially your core. Do not swing or kip your hips/legs as you descend – keeping them tucked in will ensure good posture throughout the exercise. When reaching bottom position (just before touching the ground), pause briefly then press up using your triceps and chest muscles to return to starting position. Focus on squeezing your shoulder blades together at the top to finish strong!

Common Mistakes When Doing Ring Dips & Solutions

The most common mistake made when doing ring dips is forgetting to keep a tight core throughout the entire motion. This can cause instability in the midsection which leads to poor form overall. Another frequent error is bending too much at the elbow – remember to keep your elbows close to your sides throughout each rep. Lastly, many people tend to forget about breathing properly when exercising – make sure to take slow deep breaths throughout each rep. Taking short shallow breaths can cause lightheadedness and dizziness which is unsafe when working out with heavy weights or in higher intensity exercises like ring dips.

Modifications Of Ring Dips For Beginners Or Advanced Exercisers

If you are just getting started with ring dips or if you are looking for a challenge after mastering them, here are some modifications you can try! Beginners may find it helpful to start by using a box or bench underneath their feet for extra support. This modification reduces the load placed on their arms and shoulders while still allowing them to benefit from the exercise. Once comfortable with ring dips, advanced exercisers can increase the difficulty by adding additional reps or slowing down the tempo of their repetitions (for example, 2 seconds lowering + 2 seconds pause + 2 seconds pressing). You can also add weight plates around your waist to further increase resistance!

ring dips crossfit

Incorporating Ring Dips Into Your Routine Wisely & Safety Tips

It is important to include ring dips into your routine wisely. It is best to limit them to no more than 1-3 sets per week depending on your fitness level and goals – increasing frequency slowly over time. Additionally, pay attention to form cues such as maintaining neutral spine and keeping elbows close to your sides during execution – these will help prevent injury and ensure optimal performance results. Finally, warm up thoroughly prior to every session and stretch afterwards – particularly focusing on stretching hip flexors and shoulders as these muscles get heavily worked during ring dips.

Progressions For Increasing Difficulty Of Ring Dips Over Time

There are numerous ways to progress beyond basic ring dips over time. Some popular variations include weighted ring dips, wide arm ring dips, tuck hold transitions (similar to static holds but with a circular motion), and alternating leg lifts (add a slight lift at bottom of dip position with alternate legs). Remember to listen to your body and only attempt harder variations when you feel confident that you can perform them correctly with perfect form – this will allow you to continue progressing without risking injury.


We hope that this guide gave you a better understanding of ring dips in Crossfit and provided useful insights on how to execute them properly and safely while still reaping all of their amazing benefits. Have fun incorporating them into your regular routine and enjoy seeing the results of increased strength and mobility!

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