Korean Dips
The dip with the bar behind the hips instead of at the sides; the arms reach far behind the body, a hard stretch for strong, mobile shoulders only.
How to do it
Setup
Support on the bar behind you, hands shoulder-width, arms straight, the bar at the hips, legs long.
Steps
- Bend the elbows and let the body slide down and forward from the bar.
- Stop where the shoulders still feel strong, the bar behind the lower back.
- Drive back up to straight arms, bringing the hips back to the bar.
Common mistakes
Trying it before strong regular dips: first hold a steady support with the bar behind you. Diving deep on the first reps: the front of the shoulder pays; add depth slowly. Shoulders rolling forward at the bottom: chest up, blades back.
Breathing
Inhale lowering, exhale pressing.
