Ring Dip — CrossFit Technique Guide
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.
Muscles Worked
Equipment
Watch the movement demo
Video tutorial on YouTube — opens in new tab
How to Do the Ring Dip
Mount the rings and establish a support position — arms locked out, rings turned out, body straight.
Lower yourself by bending at the elbows, keeping them tracking back (not flaring wide).
Descend until shoulders dip below elbows.
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.
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.
Hero WODs with Ring Dip
Related Exercises
Ready to put the Ring Dip to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.