A lot of ring dips look like some sort of suspended ab crunch. Are they legit? Tony Budding says they aren’t and brings in Jason Khalipa and Pat Barber to illustrate his point in this old-school video.
Proper range of motion in a ring dip means the shoulders have moved below the elbows, and the height of the hips has changed dramatically. If your hips didn’t drop, you might be doing a crunch—and your “ring dips” won’t help you much when you’re doing muscle-ups.
Along the way to a perfect ring dip, you’ll find bar dips, static holds and assisted dips with bands or boxes. Once you’ve mastered the dip, progressively adding weight will lead you up to a difficult but rewarding version of the movement now called a “One-Barber Dip.”
Additional reading: The Muscle-Up by Greg Glassman, published Nov. 1, 2002.