40kg x 5 Weighted Ring Dips & 10kg Ring Muscle Up - Calisthenics | Street Workout

[@lukasj921]

congrats bro you are strong as hell, that depth and also with rings turned out is amazing!

[@5driedgrams]

lol dude you're a savage thumbs up for the brutal adamantium joints

[@robin2604]

Motivational bro! I remember that this year I couldnt even do one rep on the ring because zero stability strength and I was decently strong on straight bar. I'm closing in on 30 kg for 5 on the rings but strength is going up rapidly. Cannot wait to do the 2 plates myself! Where are you at right now with them?

[@schtefel]

nice to hear man, 30kg for 5 is really respectable especially with rings and if you go full ROM, be careful and mindful that injuries can happen quickly! not been training a lot lately and no weighted stuff, so you're stronger than me ;=)

[@robin2604]

@@schtefel Hey thanks man! Yeah I've got very similar form as you. I got great shoulder mobility which allows me to go very deep and I do not feel bad during the movement. But the rings can make it a scary movement haha so I hope nothing will happen cause I absolutely love the rings. And dam you've been busy then huh? The only person you need to beat at the end of the day is yourself brother you will be back! I subbed for the day you do :P

[@rajthomas6446]

Hey guys! Just came across this thread ..6 years later! Haha anyway, i was looking to progress in weighted ring dips. I just started adding weight, about 10-25 lbs depending on the day. Couple of questions: 1. As you add weight, at what point do you see a massive jump in musculature around chest, triceps and shoulders? 2. Is there any thing inherently wrong with doing weighted ring dips? Bad for shoulder? Increased risk of injury? Anything like that to be concerned about? Thanks!

[@Against_Gravity]

Its been 1 year from this video at the moment. How are your weighted ring dips & weighted pull-ups stats going? I mean: have you improved this 5RM?

[@schtefel]

nice to hear from you agan Against Gravity :) just a few days earlier I got asked a similar question, I will copy paste my response, it will answer your question: " I stopped in early June 2016, completely, no sports whatsoever, now I just started again at around new year's 2017, so since 3-4 weeks in September/November 2016 I started again, but only for like 4 weeks and I stopped again the reason was that I didn't have enough time due to school/university/exams but at the moment and in the near future I'm not really interested in making new videos anyways I have to work my way up again from almost zero, over half a year without any training I lost pretty much all strength, e.g. you may have seen my +40kg x5reps Ring Dips.. I couldn't even hold myself in the look out position (not to mention doing a bodyweight ring dip), I started with 5-6 pull ups and push ups around 12reps (definitely not more than 15) I hop you're doing better than me haha ;) "

[@Against_Gravity]

Okay, thanks for your reply. Why didnt you perform at least a single set per week for maintenance purposes, though? Being as honest as possible here: besides time, did you lose some motivation as well? Well, the cool thing is recovering lost strenght is faster than gaining it. So I bet in a few months you'll be again at your best.

[@schtefel]

yes, saying "I didn't have time because of school" is partly an excuse not to workout it's true that I had really a lot of stress because of school stuff, but of course you will always find 20min a couple of times per week to work out, and one can also go for 1-2 weeks without a training if there is really no time at all, in my opinion anybody can find 1hour or so per week to work out, so the "no time because of ..." is an excuse and I had free time, but spent my free time on other things which interested me I have multiple reasons why I stopped, but I just say "no time because of school" because that's the main reason and so I don't have to explain all other reasons, but you're interested so I will go through some more reasons: 1hour per week workout isn't just a 1hour-investment, the workout time itself is the smallest problem.. what really is time consuming is: I need more sleep (so just this aspect alone can consume up to additional hours every day), I need more food/I'm hungry all the time (so every day I need more time to eat, to prepare/cook food, to buy food at the supermarket, sometimes at night I can't sleep because I'm hungry again so I have to get back up from bed and go eat, which is very annoying and results in bad sleep, which in turn means that I have to get even more sleep), I need to shower more often, I have to record workouts, etc. no training = no worries about training (progress, food, sleep, etc.), so I can focus mentally more on school it also allowed me to get a bit back "into reality", not beeing so emotionally attached to certain things which have to do with training, and I think this will be an advantage in the long run, because I also learned new things about training eventhough I didn't even train, because the detachment allows me to view myself/my training more objectively at the time I stopped, I did a lot of handstand training, my handstand suddenly got awfully imbalanced (muscle imbalances or something, my whole body was always tilting to one side), it just got worse and worse, so assessing & solving the problem would have taken me weeks, so why not just leave it all together? muscle atrophy can do the work for me as well as automatically unlearning (wrong) movement patterns, that's convenient, I don't need to do anything, the problem will fix over time without puting in any effort, and when I start handstand training again, I just need to be more careful & learn from previous mistakes & do it right from the start after I achieved Front Lever, there wasn't really any progress anymore, small progress in some movements, but more like big regress in other movements, I lost Front Lever very fast & then I gave it up anyways, focused more on OAP & Planche but almost no progress whatsoever, eventhough I worked a lot for it, so I kinda gave that up too and went to Handstand & Handstand Push Ups, and what happened with that I've already explained.. so yes, after Front Lever I definitely lost some motivation and it got a bit frustrating/annoying also, keep in mind, that I had trained 4-6x per week, for 45min-1.5hours, so reducing this to 30mins twice per week or so.. I would lose sooo much anyways, it just wasn't worth it to me to continue and try to maintain anything, because I know that I just need a few weeks to get back until I reached this "maintenance level" again I'm open to "experiments", I find it interesting to see how my body changes without training, and also to get a feeling how much of an effect "muscle memory" has when I start working out again and lastly, it was a good opportunity anyways to give my body rest, let injuries heal! my chest/sternum injury from Ring Dips has now been 1year ago, and only since not so long ago I finally feel like my injury has healed to 95%, and it's really a lot of fun to be able to do Ring Dips again :)

[@tapatiotapatio6383]

@@schtefel why did the ring dips injure your chest/sternum ?

[@schtefel]

​@@tapatiotapatio6383 Hi there, if I remember correctly, it actually happened right after I recorded this set. So, you might imagine that after one does dips with a lot of additional weight, and then does some bodyweight dips afterward, they feel like nothing. So I just cranked out bodyweight dips on the rings to finish off my workout. But even though they felt so easy, I wasn't really controlling them, I was doing them so fast it was all jerky - and then it happened: I probably went with too much ROM on a rep having no control about the eccentric portion, just diving into it, so I probably overstretched and considering my chest was under big stress during that training session and probably already sore, I partially/slightly tore some muscles which are attached to the sternum (I went to the physio after). Always stay - at least to some minimum degree - controlled, stay safe. Even if you think you're invulnerable when things go well, it can turn bad real quick!

[@janibrahim1091]

It's like 70 LG on a normal dip Station because of the stablizing Faktor and all that ...great job How long did it take you from scratch Now o can do 10-15 Ring dips but with no weights

[@geroooxgogoogogo958]

How hard weighted ring dips are compared to normal weighted dips ? Like of i can do 10 reps with 20 kg in weighted ring dips . How much will i be able to do in normal weighted dips ?

[@schtefel]

Hey, thanks for your question comparing normal dips to ring dips. Generally, ring dips are a bit harder because they're unstable, however, the movement itself can feel more natural and during some parts of the movement you can actually get into a more advantageous position compared to a fixed width and fixed movement as in normal dips. So, in the end it depends on how well you're adjusted to those unstable rings - also the length of the straps that the rings are attached to makes a significant difference in how (un)stable the rings are. I have mostly trained dips on rings and the straps are short, thus I am not that much stronger on normal dips vs ring dips. But if a person is not used to rings - and even worse, combined with very long straps as in gymnastics - that person will not be able to lift anything close to what is possible with normal dips.

[@treningssj3235]

Nice im from Poland and Train athletic. I can do weighted dips on ring 55kg x2. And 34kg x10. Respect for you. Train hard

[@schtefel]

wow that's sick!

[@Miraesthenics]

How far have you been eventually? Are you still doing ring dips? What is your max ? And did you keep turning off the ring at higher than this weights too?

[@schtefel]

Hi there, I have been investing my time in many different kinds of sports in the last years. Weights and Calisthenics I do only every now and then to keep fit and aesthetic ;) I know I did 5x42.5kg, I remember I wanted to do a video with 5x45kg, I am not sure anymore if I hit it, maybe I only managed 4 reps.. Anyway, I know I could easily do it again within a relatively short amount of training time and with a longer training period smth like 5x50kg wouldn't be impossible. But I don't care too much about these numbers anymore ;) Many other sports give me much more joy and purpose, but I still respect Calisthenics a lot.

[@MonkeyBarsEveryday]

Absolute gigachad

[@schtefel]

haha I wish^^ thanks

[@theamazingofhumanbody3847]

Bro whats the update now!??❤

[@schtefel]

yo man, I'm learning lots of different sports, have a look at my recent videos if you're interested :)

[@top3anythingrandomstuff98]

do you do anything for ur shoulder

[@schtefel]

dips are good for the front delts atm I do handstand stuff

[@ciro6455]

A short question. When you are at the lower part of the ring dip, your shoulder are depressed and retracted? And in the upper part? Thanks very much!

[@schtefel]

Hi, this is a good question! At the time I shot the video, I didn't consciously pay attention to it. You are right, you should be in a retracted and depressed position, and for the full lockout in a depressed and protracted position. But you don't have to do the rings-turned-out protracted lookout, I just like doing it. So if you don't want to fully lock out your elbows, I guess you can try to always keep a somewhat retracted and depressed shoulder position throughout the whole motion.

[@thomasnaejus4495]

Very good ! But Don't you feel any soulder pain with this deep dip angle ?

[@schtefel]

Thanks! I really never felt any shoulder pain from dips. I was more concerned about chest/sternum. But this is a highly personal matter, people are structurally built differently, have different muscle imbalances, are differently conditioned, have different strengths and weaknesses, are tight or flexible in different muscles areas, ...

[@thomasnaejus4495]

@@schtefel Exactly ! We have to adapt each movement for our own genetic and structure

[@mike90susanoo84]

Great work man!!! Curious but what material are those rings?

[@schtefel]

Thank you I can't say for sure. I searched on Amazon for similar-looking rings and it says "The rings are made of structured, tangle-resistant ABS (acrylonitrile butadiene styrene) plastic". So, it's not wood, but rather cheap plastic. I like them nonetheless. Have fun!

[@DDB-91]

Props brother, that's a great deal of weight to handle for anyone at any size on rings, I train literally on rings and the bar and that's it and I'm up to 35kg for sets of 10 reps, it's hard work man I know that so props to you for smashing 40kg out for 5! It's funny though, on parallel bars I managed 60kg for 4 reps but the rings are a totally different animal!

[@schtefel]

Thanks man, really interesting to hear how much 35kgx10 on rings equivalents to 60kgx4 on bars. 60kg sounds insane. But would be interesting to see how much 60kgx4 on bars equivalents to 4reps on rings.. I only did ring dips, never bar dips, because I had no parallel bars, that's why I started to train on rings, it's a lot of fun, I think more so than on parallel bars But if I can give an advice, be careful on the rings, don't get over confident, I messed up and hurt my chest for a long time. Keep killin it!

[@kya0540]

Powerful! How much do u bench?!

[@schtefel]

my max before I switched completely to calisthenics was 100kg x 5 reps and 110kg one rep max

[@kya0540]

@@schtefel wow incredible strength. Keep up this great work 👍👍

[@i.h9914]

Bro your a beast the form is superb well done bro

[@schtefel]

Thank you, I appreciate it :)

[@jakemackenzie6539]

So killer man! Struggling to get past 30 x 5 weighted dips. Weighing 80kg at the moment :) New sub!

[@schtefel]

Thanks I wish I could still pull off your numbers though^^ didn't have time to train lately :/

[@jakemackenzie6539]

YoloFitness Oh really? That sucks man! I try to train at least 4 days a week but i'm sure you still have awesome strength! :)

[@shotgunsmurf5740]

that muscle up was so slick at the end ,i was like uh oh whats he gonna do now and then wtf lol good vid i subbed you

[@schtefel]

haha thanks dilly :)

[@squatant652]

I am a powerlifter and i think rings are great for strent actually incredible

[@ewbruddauh21]

How much can you do on straight bar?

[@schtefel]

Hey, I rarely did straight bar, but actually I couldn't do much more on a straight bar than rings when I was peaking in strength on dips

[@SluggerStark]

Beastly strong for ring dips; super impressive dude. I have always been really strong at bar dips and just got a set of rings. Very humbling. Lol

[@schtefel]

SluggerStark have fun with your rings :D

[@Ukuwoele]

you're a fucking monster, good work!

[@schtefel]

+Ukuwoele Hey Thanks Bro I just saw some videos of your training, you have very good body tension in every exercise in calisthenics and weightlifting You also train with Rings, which is great, if you are interested in training for Iron Cross, you can watch my Iron Cross video, I will upload more of those in the future Keep Training :)

[@giannis.sw0384]

To day i do in ringdips 17,5kg for 5x5 and im gonna say im writing again when i do 3reps with 30kg for oneset in ringdips

[@schtefel]

very good! keep going & stay healthy!

[@giannis.sw0384]

@@schtefel always

[@giannis.sw0384]

@@schtefel im back i make my first record now some hypertrophy time

[@schtefel]

​@@giannis.sw0384 that went quick, congratz! I'm sure you're already on the hunt to achieve your next goal ;)

[@giannis.sw0384]

@@schtefel of course bro i want to get a little bit more mascular and get lean after exams

[@Against_Gravity]

That's a very high level of strenght, and the fact you are doing it in rings makes it even more impressive. For some reason there's very few people training pure raw strenght with weighted dips on rings. Usually in bars, but not in rings. I also observed you aimed to keep scapular depression in the top position, without allowing scapular protraction (or rolling the shoulders forwards) to occur at all during the whole motion. Is it an acquired habit ? Or you are actively and consciously doing it to protect your shoulders?

[@schtefel]

+Against Gravity Thanks a lot for your comment Rings are indeed a cool training tool, they are cheap, so easy to use, to set up, very versatile and of course they have a lot of nice training effects e.g. much more stabilization and coordination than p-bars. I also think people should use them more and rotate between p-bars and rings for e.g. Dips Well I don't have access to p-bars in my homegym, so I only use rings^^ I focus on complete lock out and scapular depression a lot at the very top, I also turn the rings outwards. It makes the exercise surprisingly a lot harder doing this. I started doing this because I saw gymnasts do this. I'm not a fan of the argument "don't fully lock out, because you lose tension on the muscles, which results in less growth" anyways. I think you should go full ROM most of the time if your body allows it (pain free). During the actual dip motion I don't focus on protraction, depression, retraction or so, I just do the Dip how it feels naturally to me. And with that high intensity on this set (5RM) I don't think there would be much room to make a significant change in protraction, depression, retraction or so anyways. But I could be wrong, I don't know for sure. And I also don't know if one or the other would be more protective for shoulder health. But with ring Dips in general, I wouldn't go that heavy all the time. +40kg was a goal which I wanted to achieve but to get it I almost never trained with more than +30kg, often times with +20kg, but also non weighted for like 15+ reps. So I wouldn't advocate going very heavy on this all the time, because of the high requirement of stabilization, the risk of injury is just much higher. That's the advantage for p-bars: you can go much heavier with lower risk of injury at the same time btw, I also keep my legs in front of me, which makes the exercise harder too. It's like with pull ups: L-Sit pull up is harder than legs in front, and legs in front is harder than legs angled & crossed behind. It's funny, sometimes my lower abs were sore the day after ring dips^^ I hope that helps, have a nice day

[@grizzlyscott8680]

That was fucking godly

[@schtefel]

Thank you! godly greetings from switzerland :)

[@pranavgainz4180]

Rings are tough as shit.

[@Jabagenia]

Great stuff

[@schtefel]

thanks, I will check out your videos :)

[@jonny2hotty378]

This nigga strong

[@glenngheerardyns9136]

wow fucking strong gorilla! today i tried this and could only do 30kg but for 1 rep!

[@schtefel]

that's very good! soon you'll be doing 5x 30kgs, 5x 35kgs, 5x 40kgs and so on ;)

[@menopimezzo]

Strong as hell

[@DDB-91]

Forgot to mention I've subbed!

[@dannyb6276]

you sav man wish you had more views

[@schtefel]

+Danny B oh thanks a lot and also for your subscription

[@maristoldboys5466]

Good stuff man but for the Love of God change the music.

[@schtefel]

thanks, what would be your music choice? ;) I actually found this song because of DeUanUIs

[@maristoldboys5466]

Something more rock oriented to go with the good visuals: Under Pressure - Queen Rock Candy - Montrose Godzilla - Blue Oyster Cult Kasmir - Led Zep Don't Bring Me Down - ELO etc

[@schtefel]

Marist Old Boys I'm not really into rock, but I will check those songs out

[@maristoldboys5466]

@rebecca lawrence not now child the grownups are talking. Run along to your crayons this is too complex for you.

[@noncecatcher9353]

/fit user detected

[@schtefel]

/accurate comment detected

[@Razor9130]

nice meme music

[@ushakiran493]

Which music is that

[@trevbarlow9719]

Looks too heavy for you, tbh.

[@rustitui]

you look like Adam Raw when he was first starting :D

[@schtefel]

haha nice compliment but sadly not nearly as strong as him :(

[@Miraesthenics]

How far have you been eventually? Are you still doing ring dips? What is your max ? And did you keep turning off the ring at higher than this weights too?