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How to do the exercise
The Russian Dip is a highly advanced calisthenics skill that demands strength, joint stability, and precise technique. It’s essential to warm up thoroughly, especially the elbows and shoulders, as the exercise places significant stress on the joints. Here’s how to perform the Russian Dip correctly:
1. Starting Position
Begin in the standard dip position with your hands shoulder-width apart on Dip Bars, arms fully extended, and your body stabilized. Keep your chest open, core engaged, and maintain a strong grip throughout the exercise.
2. Lowering Phase
Perform the first half of a regular dip by bending your elbows and lowering your body in a controlled manner. Lean slightly forward while keeping your elbows close to your body and your core tight. Descend until your shoulders are below your elbows.
3. Transition Phase
At the bottom of the dip, shift your weight backward, until your elbows and forearms make contact with the bars. This transition is the key element of the Russian Dip and requires both strength and mobility in your shoulders and triceps.
4. Deep Position
From the forearm-supported position, push your body back into the dip movement. Keep control of the descent, stabilize your shoulders, and avoid collapsing into the bottom position to protect your joints.
5. Pushing Back Up
Drive forcefully through your palms to return to the starting dip position. Extend your elbows fully at the top, re-engage your core, and maintain balance before starting the next repetition.
Recommended Equipment for Russian Dips
Benefits of the exercise
The Russian Dip offers unique benefits for advanced athletes:
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Builds extreme pushing strength in triceps, chest, and shoulders
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Improves joint stability and resilience in elbows and shoulders
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Develops control during complex transitions between movements
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Prepares the body for even harder skills like the Muscle Up or Korean Dip
This makes the Russian Dip not just a strength exercise, but also a progression step toward mastering advanced calisthenics skills.
Main muscles used
The Russian Dip primarily targets:
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Triceps
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Chest (Pectorals)
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Front Deltoids
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Core muscles (for stabilization and balance)
The additional range of motion ensures intense muscle activation and builds the necessary strength for advanced skills.
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Russian Dip include:
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Insufficient warm-up: Not preparing elbows and shoulders increases injury risk.
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Rushing the transition: Dropping uncontrolled onto the forearms stresses the joints.
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Shallow range of motion: Avoid stopping too high; reach full depth for maximum benefit.
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Lack of core tension: Without a tight core, balance and power are compromised.
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Flaring elbows out: Keep elbows close to your body to maintain control and protect your joints.
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Neglecting progression: Attempting Russian Dips too early without building strength through dips and parallel bar work can hinder progress.
Focus on controlled reps, progressive overload, and safe execution to master the Russian Dip effectively.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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