❌ 3 Beginner Dip Mistakes!

⇣ 3 DIP MISTAKES⇣
1 - “THE SHRUG”
(No Scapula Depression)
Pushing the shoulders down (away from the ears) is something you should be aiming to keep at all times. With bodyweight dips, weighted dips, forward lean dips… Scapula depression is a must. Unless you are intentionally doing dips elevating your scapula, for your own purposes. Gotta keep our minds open. Anti-fragility is real.
2 - “THE ELBOW TO THE SIDE”
(No Shoulder External Rotation)
Internally rotating your shoulders makes your biceps face your body, which leads to a very probable movement path towards flaring your elbows when doing a dip.
Flaring the elbows too much could result in shoulder impingements - by reducing the subacromial space of the shoulder. Not something you want.
However, too much of the opposite (externally rotating) isn’t necessarily better. Tucking the elbows too much increases the tension and stresses the front delts specially when your shoulder mobility is limited.
Respect and appreciate the uniqueness of your anatomy, and adjust to a degree of external rotation that feels comfortable to you.
Here is a curveball…
On wider dip bars (where the bar width is way wider than your shoulder width) you can internally rotate the shoulders and not flare the elbows. Good or bad… Looks like a big tangent topic.
3 - “THE LEG-CROSS”
(Inconsistent & Imbalanced Body Position)
Putting one leg over the other automatically makes us open and separate our legs. An asymmetrical position that isn’t efficient and could create unwanted compensations.
Lock the legs together to keep a more solid line of tension.
If possible, keep them straight for a higher transferability into other variations (weighted) and skills (planche, handstand, front lever…)
If not, bend the knees, but know that you are adding one more thing in the complex. Keeping them straight will always be easier and more efficient. No added hamstring tension there.
We hope these tips serve you well family.
Much love!
- The SM Team

[@SaturnoMovement]

📲 Download the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ APP on PlayStore or AppStore. More about this post...👇 Comment which mistake have you done in the past? 😅 ...we say in the past because you aren't going to do them again, right? Right? 👀 We love you! - The SM Team

[@fernandotoporopo7784]

scapular depression was wy newby mistake, that & flaring the elbows, where can I get paralets like yours ?

[@johnhamilton6768]

Missed toes out front to target chest!

[@casper119]

اخي ياسر ادعو غابو للاسلام ولك اجر عظيم ان شاء الله

[@BulbBunny]

What brand are those dip bars?? I Would like to buy them

[@blubarcelona]

Great stuff 👏🏻 link to buy this dip station?

[@budgetlifter]

when the dips are suspicious

[@SaturnoMovement]

lmao! Nice one 😂

[@debarghyaray2082]

@@SaturnoMovement When the dip is sus 🤔

[@mihailmilev9909]

​@@debarghyaray2082 lol

[@mihailmilev9909]

Lol

[@josephmills-mw2hs]

I thought the body was supposed to just keep strait?

[@Bartje2002]

I did, and stil do the crossed legs. Can't dip with the legs straight, since the bar is as high as my hips😂🤦‍♂️

[@SaturnoMovement]

Have you tried bending your legs keeping them together instead of crossing? ;) - Yassir

[@mihailmilev9909]

​@@SaturnoMovement does crossing make a difference?

[@izzy-8911]

@@mihailmilev9909 Try bro. Don’t try.

[@tedo2228]

@@mihailmilev9909 yes, they make it easier, better not crossing, but keep them together like how Yassir said

[@Terror1Void]

Point your toes straight down. Way better core activation than the dopey crossed legs.

[@ogrbell8297]

Scapular depression is key, leg position and elbow alignment can safely be adjusted to target muscles differently. A forward lean can also be utilized to target the chest better. There is more than 1 correct way.

[@shsjsjq1724]

Thanks mate

[@arjunaleri2569]

Came here to say this. Watch Jeff nippards video on chest dip technique

[@swedishsweat1970]

Didn’t know my scapula could get depression from working out 🐽🥋💀🥋😩

[@amilliarde1234]

losr

[@ROZ3-dz1hk]

💀💀💀

[@kejzi_]

Lmaaoooo

[@moritzsander8877]

I did all these things I shouldnt do and had to do a break for 1 month because of the shoulder pain. But a HUGE thank you for giving these tips it helps me a lot and keep up the grind.

[@SaturnoMovement]

Thanks for receiving and putting them into practice Moritz! Wishing you a great journey ahead :) - Yassir

[@josephmills-mw2hs]

Same I get the shoulder pain my shoulders keep popping,cracking and hurting,I don't wanna give up tho.

[@dlckddyd76]

different posture, different center mass all equal to different muscle target! so all goood

[@balbibou]

guys, the way you execute movements has always been a great help on top of the Overcoming Gravity book

[@Baki_Thenics]

Where can I buy this dip bars???

[@justinian536]

base block pro I think

[@sldenn5303]

These are great form cues! Thank you 🙏

[@TheForestSinger27]

Thoughts on range of motion for dips? With knees bent I'll tap the ground with my dip bars and back to elevated scapula

[@SaturnoMovement]

Perhaps a small pike at the hips might help to avoid hitting your knees on the ground. In terms of depth, 90 degree is enough depth. If you feel safe going deeper, go for it 😉✊ - Yassir

[@electrikbarz3937]

Just what I needed to see

[@monoshiki97]

perfect form

[@tomeyyy7211]

But my feet reach the ground😂

[@furyzlm7853]

me 2

[@adcmirabilis]

Great content...You guys are so helpful!Just to understand, when the bars are too short you advice to put the legs together instead of crossing: why is it better?

[@polepino]

100% to full range of motion dips and good form!

[@davidzwigl9827]

Very helpful🔝🔥

[@SaturnoMovement]

🙌

[@komi6475]

I wish I’ve seen this sooner. I injured my shoulder and had to go to the traumatologist, now I can’t even lift my arms without pain.

[@fit_himmat]

The best explanation 👌

[@anuragchaubey4493]

A long PNF stretch routine please

[@SaturnoMovement]

We got you 😉 we will take your request into account.

[@Tzklife]

Want this bars

[@calmantha]

Thxx i can learn less than 1min 🔥🔥

[@srt7721]

Thank you very much

[@user-mn4ck1jt2f]

Thanks

[@sakshambisen3580]

Deserve a full videos on dips form

[@WorkoutIGVN]

Your video arrived in Indonesia❤

[@ronitverma1494]

✨🤩

[@SaturnoMovement]

🙏🙏

[@lexWest612]

Thank you. I just got a rack and felt like I was doing it wrong.

[@ub-4630]

'preciate it.

[@hemanpoh]

Where did you get those dip bar? It look so much taller than regular

[@T94869]

Did you find out?

[@proxinul]

@@T94869man im in a quest for those bars

[@danielzhang8848]

​@@proxinul I believe they are the B-bars from base blocks !

[@danielzhang8848]

@@T94869 ​ I believe they are the B-bars from base blocks !

[@slicelol1463]

@@danielzhang8848would you recommend these or the b bar pro

[@doronuzan]

incredible

[@slumpq]

Finnaly a video where yiu sho the front view

[@callmesupreme1533]

Dang that’s a tall dip bar … need one

[@kramkalisthenics]

Great tips! Anyone know where to buy these tall dip bars? I'd love to be able to not bend my legs when dipping.

[@ElGrekoIsGaming]

Amazon

[@ElGrekoIsGaming]

Dip bars Amazon

[@liamaylward3892]

fire music

[@YM-mu2ur]

Try to grip the bar as hard as possible. It locks your arms in a perfect way. And you can controller your body easily with a hard grip. = scapula depression. 👍 And push your hips forward, that makes your core stable = body alignment 👍

[@TheMisanthroPunk]

what's the brand of those dips?

[@DFPFTW]

God bless my brothers with bad shoulders, my bicep tendon kills me doing this!

[@iReaperYo]

besy channel for form by far

[@SaturnoMovement]

We appreciate the love! :) - Yassir

[@alizahouani9260]

It depends if you are targeting triceps or chest

[@Ch4osLord]

Anyone know where you could get the dip bar from the video?

[@omargraham523]

Wondering the same

[@T94869]

@@omargraham523 Did you find out?

[@zomer7101]

@@T94869 I did! They're "The B-Bars" from Baseblocks. They're near $300 though so probably not worth it.

[@oliverheber599]

base bars from baseblock@@T94869

[@oliverheber599]

base bars from baseblock

[@Schabanane]

I has to do last mistake, because i have no Chance at Home to train with strait legs

[@mdaamid877]

Very Nice 👍👍

[@SaturnoMovement]

Thank you 🙏

[@QedirFerzeliyev]

dip station

[@gotahgemini6415]

can you do a dips for beginners tutorial please

[@SaturnoMovement]

Check out this #shorts video we created titled "The Perfect Dip". Click here to watch full video >>> kzbin.info/www/bejne/fHTbnWWvadOmiqM Much love, - Juan

[@cuongvu5857]

Its very essentials thankyou a lot❤

[@kaitoguy]

I have scapula depression but without the scapula

[@UnitedWeStandFreedom]

Man what dip bar is this ? I need one this big !

[@AyyKoo]

Where i Can purshase these dips bar ?

[@TheBostonhollywood]

Could do it faster pls, dear

[@manuelpucci7924]

Hermano, que medidas tienen esas paralelas? Saludos desde Argentina

[@motio_ntv]

I cross my legs because I have a low dipbar

[@SaturnoMovement]

You can bend the knees and keep them together instead of crossing 😉 - Yassir

[@motio_ntv]

Thx 🙏 A Lot 😊. You Help Me Always .

[@OptimalTriathlete]

@@SaturnoMovement was wondering same thing. The clip I thought was pointing out about the being bent issue, not the crossed issue. ( I know..its after the fact now lol , have the clip keeping them bent and just uncrossing . Many may have home made dip bars that indeed arent as tall....I'll have to make some new ones) ( came to your channel from your comment on AthleneX on gymnasts ;)

[@gregneidlinger8252]

I have to bend my knees because someone stole the weight belt at the gym where I lift and it's a bit challenging to keep a 70lb dumbbell between my legs if they're straight

[@nenzimcosta4156]

Tá certo

[@blessedhands2000]

I want the dip bar

[@CalisthenicsDisciple]

Please 🙏🏻 share the link of this dip bar sir

[@kejzi_]

What if my dip bars aren't high enough and if I do it with straight legs I touch the floor?

[@Vishalbhatty]

Where can i buy this bar from ?

[@dbds7292]

It's hard to get a depp that can stretch your legs that much.

[@igorljuboja8358]

Wow.... I never go that low, I always go back up when I get to 90 degrees. Does flexibility help with dips that go that low? I do have solid flexibility, but I just fear that I will injury myself. Do you have some advice how to progress to these dips? I know it is an ungrateful question, since it depends on the individual, maybe some general guidance. Thanks. 😀

[@SaturnoMovement]

It could be a deficiency in shoulder extension. Gabo shows an exercise here that helps with shoulder mobility 👇 kzbin.info/www/bejne/f4inf2CIjJKUqpo&t On the other hand for dips, 90 degree is enough, specially if you want to go into Weighted Dips. - Yassir

[@igorljuboja8358]

@@SaturnoMovement I have added shoulder dislocates to my training routines. Eventually, I will try to go lower. Yes, weighted dips are the goal. You read my mind as if you were a Shaman... 😆 Thanks for the reply and advice. 🙂

[@mangodale.bingleman]

now this is what i called sussy dips

[@angeljuarezhuerta3872]

Vamos

[@janocronismo]

Nice hair, bro

[@AirZeee]

Is that equipment 2x Base bar?

[@taotaod54]

Where did you bought high bars like that?

[@valanrfdo3997]

Plz give link to buy

[@arbymulya6688]

Do ring dips have the same requirements?

[@SaturnoMovement]

That is a really good question. For these 3 general tips, yes; they also apply for ring dips. Though performing dips on rings require a different technique. We will make a video about this!

[@uncleremus8032]

Where am I going to buy this equipment in the southern Atlanta metro area?

[@jameslovell5721]

Should I get the baseblocks? Which one?

[@ailahmad3421]

جميل جدا جميل جدا جميل جدا

[@Soyaeblit]

Body allignment sucks cuz i do dips at my home and there's no way to do dips woth unbinded knees so I have to do it like that, no way

[@mausoleul14]

Where can I find these tall and secured parallels? I only seem to find the ones with hip height..

[@johnhamilton6768]

Missed toes out front to target chest!

[@angel-hc9vu]

What brand is this?

[@rakeshmohanty9827]

from where did you bought those high bar dip station?can any body say or give product link?

[@laxmikantamarndi1704]

Give me link of this dip bar plz

[@alwaysinspirational9105]

i want to buy this bar?

[@muckingforon7036]

At what point of the workout you recommend doing dips? I feel very weak in them when i do it as a third ex, after 2 heavy exs (bb bench press, db incline)

[@AJAYKUMAR-lg5ch]

What are the bars that you're using in the vid? I want those

[@learninglarry400]

Where did you get the dip bars? All the ones I've seen only go to hip height.

[@RGV2300]

The key to success is often depression.

[@Phatcalis]

My dip bars are not that high 💀

[@-Rint3ro-]

I build 2 dip bars in my yard but the dips bars are pretty far away, does that matter?

[@joedagoe9952]

External rotation throughout range of motion?

[@Elsinnombre-ez5dn]

What about wrist positioning ?

[@Lifegamehack]

Where did you buy that dip bar bro?

[@Prof.M]

External Rotation only on Top Position or permanent? thank you

[@SaturnoMovement]

Try to keep the external rotation at all times 👏

[@TheMatadorpipiolo]

Sus

[@thanathornsinmaeka9886]

Where ican buy this bar, i only found lower one

[@chiztenorio]

My Mid Chest Hurts when I do dips is my form bad?

[@SaturnoMovement]

The dip bars may be wide, therefore putting more stress on your mid chest. If that's not the case, try focusing on keeping the depression.

[@yuvimoi3065]

What about straight bar dips

[@Lesliemfit]

But what if the bar isnt that high

[@hakanbekiri1114]

I don't have a long parallel bar like you. so mine is 82cm and my height is 185cm. what should I do?

[@SamuilIvanov28]

from where I can buy this dip bar?

[@interstices8139]

Based on what research you think it shouldn't be crossed or you just feel it's right? At end your dipping your weight don't matter if ur legs are crossed or bent or straight.

[@zeyro5435]

Does less than $30 dips bar exist?

[@JesusisKing514]

Wassup Abe Lincoln

[@sumitverma3321]

can you tell me what is height of this dip bar?

[@mr.green2341]

Good lord, how high are those bars? Did they previously belong to Andre the Giant, and did you have to use a ladder to get atop them? 😂

[@sleepyfav1782]

Hmm very sus exercise

[@rudyv.7198]

Where can I purchase those yll bars from