Day 17: Ring Dips and Your Shoulders

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Welcome

Welcome to Day 17 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on ring dips and your shoulders.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Day 17 - Ring Dips and your Shoulders

Today is day 17 of the challenge and we will be focusing on ring dips and your shoulders.

Movements

12’ Crab Walk Forward and Back
10 Ring Rows
5 Strict Ring Dips (or weighted if you can)

Crab Walk

In the crab walk, get your hips as high as possible. If you let your hips sag, you get less shoulder extension, which is what we are after. Your fingers can point straight out or up toward your head. We don’t like the fingers pointed toward your feet in this application.

Ring Rows

The ring rows we are doing here are not the typical ring rows from a workout. We are going to make them less weighted by keeping the body vertical at the top of the rep.

What we want from this ring row is thoracic spine (upper back) extension and activation of the musculature in the upper back. This will help prepare you for a well-supported bottom position in the ring dip.

Strict Ring Dips

The biggest takeaway from these ring dips is having the movement happen at the shoulder and elbow joints, instead of the thoracic spine. We see too often people doing ring dips and the movement ends up being rounding and straightening of the upper back instead of movement through the shoulder joint.

What’s Next

Head over to Day 18.

Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free:

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