Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Gymnastics
Ring Dip — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The ring dip is a significantly more demanding version of the parallel bar dip due to the instability of the rings. The rings must be turned out at the top of each rep (hands rotating so knuckles face forward), requiring active shoulder stabilisation throughout. Ring dips appear in Hero WODs including JT alongside strict pull-ups and handstand push-ups, making that particular workout a maximum upper-body session. Before attempting ring dips, athletes should be comfortable with strict bar dips and demonstrate the ability to hold a stable support position on rings.
Quick answer
Ring Dip is best used when the workout goal matches its main demand: gymnastics capacity, clean mechanics, and scalable intensity.
Muscles Worked
PectoralsTricepsAnterior deltoidsCore (stabilisation)
Equipment
Gymnastic rings
Best For, Avoid If, and Scaling
| Best for | Gymnastics WODs, skill practice, and athletes who can keep ring dip mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Strict bar dips, bench dips, banded ring dips. |
How to Do the Ring Dip
1
Mount the rings and establish a support position — arms locked out, rings turned out, body straight.
2
Lower yourself by bending at the elbows, keeping them tracking back (not flaring wide).
3
Descend until shoulders dip below elbows.
4
Press back to full lockout, actively turning the rings out at the top.
Common Mistakes
✕
Not turning the rings out at the top — standard requires active external rotation at lockout.
✕
Elbows flaring wide — increases shoulder impingement risk.
✕
Attempting ring dips without stable ring support strength.
Coaching Tips
✓
Practice ring support holds (30-60 seconds at lockout) before dipping — builds the stabilisation strength needed.
✓
Bar dips are the prerequisite: 10 strict bar dips before moving to rings.
Scaling Options
Easier / Beginner
Strict bar dips, bench dips, banded ring dips.
Harder / Advanced
Strict ring dips, weighted ring dips.
Related WODs
Use Ring Dip in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What does "turn the rings out" mean?
At the top of a ring dip (lockout position), the athlete must actively externally rotate the shoulders so the knuckles face forward and the rings are angled outward. This stabilises the shoulder and is part of the movement standard.
Build It Into a Workout
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Next Training Tools
Hero WODs with Ring Dip
Related Exercises
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