Rings are not turned out at lockout
External rotation at the top is the signature of ring work; it stabilizes the shoulder.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
Ring Dip
Coaching cues
- Rings turned out at lockout; arms straight at the top — externally rotate and stabilize
- Lower until upper arms are parallel; elbows tuck at 45 degrees
- Press back to full lockout; turn the rings out again at the top
- Far more demanding than parallel bar dips due to the instability of the rings
Common faults 2
Rings splay apart during the dip
Shoulder stability cannot control the rings; regress to a support hold first.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗