In CrossFit, Mobility, Videos

February 25, 2012

Video Article

At Kelly Starrett’s box, San Francisco CrossFit, ring dips are an intermediate skill.

The key to the movement is external rotation of the arms for the best efficiency and mechanics, says the movement and mobility guru.

During this trainer course, Starrett has three male athletes hold the top of the ring-dip position. None are in the correct position. All three started and finished in internally rotated positions. The turned-out finish position of the arms should be in the 11 o’clock and 1 o’clock positions, he says.

“That’s the stable position of the joint,” Starrett explains. “And as I go to ring dip, I come back to neutral and I have a vertical forearm—unload the shoulder.”

Although one athlete can do a strict muscle-up, he lacks the shoulder mobility to get his arms in the proper positions for efficient ring dips, Starrett notes. This can be problematic during a competitive WOD.

“Why do you think that … snatch/muscle-up was such a beautiful, beautiful, evil combination?” says Starrett, referencing the Amanda workout at the 2010 CrossFit Games. “That just destroyed people.”

7min 16sec

Additional reading: Applications of the Support on Rings by Tyler Hass, published May 1, 2007.

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8 Comments on “CrossFit Movement and Mobility Trainer Course: Dip Mechanics”


Chris Sinagoga wrote …

I hope this series of K Star videos never ends. I need to get to a Mobility Course


wrote …

This was great because I need work here. I love these videos but what do I do now..... I don't have any additional steps to fix this problem. Can anyone help or did I zone out and miss something.



wrote …

There may be more coming, but two places spring to mind:
1 Search the CF Journal for "internal rotation" and you'll find 2 videos by Kelly on this.
2. Search for internal rotation and you'll get at least 12 videos on fixing this.

I'd link both, but putting URLs in line will get this hung up in comment moderation and I haven't had one with a lot of external links come out of that process yet.


wrote …

Thanks for the help. I have been working on some of the M-Wod internal rotation exercises. I will research more.


Zach Even - Esh wrote …

The m wood course is siiiiiiiic! I'll be hittin another one nxt time k star is in area


wrote …

What a coach!


wrote …

CrossFit's best resource: Kelly Starrett.


wrote …

If I apply this to push ups do I turn my thumbs to point forward to "12 o'clock" instead of my fingers pointing to 12?

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