Key Points: Stable Surface

Full support

• Elbows are locked
• Joints are stacked; shoulders on top of elbows, on top of wrists
• Midline is neutral, eyes forward
• Push down through the shoulders but keep the chest open

Bottom of dip

• Torso is neutral, if not slightly hollow
• Eyes & chest up
• Elbows squeezed together creating thoracic tension and encouraging a vertical position
• Similar to your squat, be sure to perform at full depth

Dips

• Maintain a vertical position as body descends and ascends between support positions
• Beware of hinging at the hip as this will alter the support positions and the ability to move between them
• Eyes & chest should remain upright throughout the movement

Modifications

• Self-assist with feet placed slightly behind on the ground to encourage a vertical torso
• May also use DB’s on plyo boxes to create a stable surface and allow for the athlete to place more loading on the legs as they perform the various support positions.