Korean Dip

What is Korean Dip:

The Korean dip is an advanced dip variation working the shoulder adductors and elbow extensors, specifically the pectoralis major and triceps brachii, with heightened demand for core, hip, and other muscles for stabilization. It is similar to the straight bar dip, but the bar is positioned behind the body. This challenging variation requires significant upper-body mobility, stability, and control, making it an excellent choice for advanced calisthenics practitioners. Often seen in gymnastics and calisthenics, this exercise is a foundation exercise for advanced exercises like the hefesto.

Key Benefits:

  • Size and Strength: Works the pectoralis major and triceps, as well as the anterior deltoid, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder adduction and flexion strength, elbow extension strength, and overall fitness, improving performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance, making it adaptable for all fitness levels.
  • Convenience: This can be performed using a horizontal bar or any sturdy structure, allowing for convenient training in various environments.

Variations:

  • Standard Push-up: A foundational bodyweight horizontal pushing exercise performed on a flat surface in a high plank position.
  • Bench Dip: A dip variation primarily targeting the triceps, performed while positioned on the edge of a bench or stair.
  • Standard Dip: The standard dip variation performed on a parallel bar.
  • Straight Bar Dip: Performing the standard dip technique on a horizontal bar.
  • Parallel Korean Dip: Suitable for beginners or those working on improving their strength and stability. Perform the exercise between two parallel bars or dip bars. This variation provides additional support and stability compared to the traditional Korean Dip, allowing individuals to focus on mastering the movement pattern and gradually building strength before progressing to the full Korean dip.
  • Assisted Korean Dip: Assistance from a partner or resistance bands to gradually build strength and proficiency in the movement.
  • Weighted Korean Dip: Increase the intensity by adding resistance with a weight vest or a backpack.

How to perform Korean Dips:

  • Starting Position: Position your back against the horizontal bar and grasp it with a supinated grip slightly wider than shoulder-width apart. Then, get on top of the bar with arms fully extended. Maintain shoulder depression and protraction, core and glutes engagement, and keep your legs together for better stability.
  • Execution: Initiate the movement by bending your elbows and leaning forward, allowing your body to move behind the bar without losing overall body tension, keeping your body close to the bar. Hold this position briefly, then push up back to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the top/starting position.
  • Entry: Ways to enter into the position: jumping into it, using a step, or starting from sitting on the bar. Whenever possible, opt for the latter two ways.
  • Grip: Choose between a pronated or supinated grip. Opting for a supinated grip provides a better grip on the bar and naturally positions your shoulders throughout the exercise.
  • Hip and Scapular Engagement: Maintain hip extension, shoulder protraction, and shoulder depression throughout the movement for efficiency.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Adding resistance - wearing a weight vest or a backpack.
    • Progressing to a harder variation/exercise