If you want to increase your bodyweight exercise rep numbers, take a look the Bodyweight Exercise Training Program Scheduler. It was created by a redditor named Engessa. See this thread. He combined the dip program from 150 Dips, the squat program from 200 Squats, the push up program from 100 Push-ups, and the 200 Sit-ups program into one single spreadsheet. Copy it […]
Bodyweight Exercises for Fighters
Over at his blog Ross Enamait put the spotlight on Vasyl Lomachenko. He calls him “one of the greatest amateur boxers of all time”.But not only is this kid is a skilled fighter, he also shows that you can get really strong without fancy equipment. Vasyl performs basic bodyweight exercises like pull-ups, dips, weighted rope climbs, […]
HIT Push Pull Workout
“One of the most intensive sessions I ever had.” – Dominik Feischl Dominik Feischl performs a 10 minute HIT (High Intensity Training) Workout under the supervision of Steve Maxwell. “10 Minutes Time Under Tension” with minimal rest weighted chin ups @25kg – go to positive failure then do another 4 slow negative rep weighted dips @28kg – go to […]
Basic 6 Week Strength Training Program
Kirk shares a super simple 6 week strength training program. He and his lifters used this for presses, weighted chins and dips, squats.He doesn’t recommend applying this template to Olympic lifts as they require more work in the 85-90% of 1RM range with fewer than 5 reps per set. Week 1: 70% 1RM x 4 x […]
Good Head Position for Dips with Neck Packing
Kelly Starrett and Carl Paoli talk about the head position in the dip and its role in getting into good shoulder position with a stable, neutral thoracic spine. Basically, you should be packing the neck just like in deadlifts. What is packing the neck? Cervical retrusion with capital flexion.Or as Charlie Weingroff said “It basically looks like you are making an […]
Load Ordering for Efficient Positions Mobility WOD
Kelly Starret and Carl Paoli talk about the concept of load ordering. I like the comparison of squatting with dipping when it comes to loading and getting into a good position with external rotation. Part1 Part 2
Parallel Bars Man Test – Can you pass it?
Got Dips? Can you pass the P-Bars Man Test? Jason Khalipa from CrossFit Santa Clara / Mountain View has a little challenge for you. The Parallel Bars Man Test [wmv] [mov] It is a reverse ladder, 30 dips and some PBs walks. It looks the following: 5 dips, PBs walk forward, 5 dips, PBs walk backwards4 dips, PBs walk forward, […]
Back to the Basics – The Dip
Here is a demonstrations of classic dip variations explaining how different lower body, middle and elbow positions affect different muscles. Neutral Dips – legs straight down, torso slightly bend forward, elbows neutral, head neutralChest Dips – bend forward,squeeze abs, legs forwardTriceps Dips – upper torso straight, squeeze glutes / lower back, legs backwards, narrower grip