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GUIDE TO BODYWEIGHT‎‎ STRENGTH‎ TRAINING‎‎ 2.0 - Amazon, Google Play and Kobo

“GUIDE TO BODYWEIGHT‎‎ STRENGTH‎ TRAINING‎‎ 2.0 - 1 rep max based bodyweight strength training” is available now at Amazon, Google Play and Kobo.  Get it! Amazon Google Play Kobo What's new: • Updated training tool with some visual upgrades • New alternative exercises you can use for progression and some exercises were removed • Three approaches to get your first pullup • Ring training is included in the training tool for dips and push-ups for those who like to train with rings. Also progression to full ring dip with rings only if you don’t have parallel bars available. • Improved exercise and video library • More content. More detailed chapter on dieting for fat loss, muscle gain and maintaining. • About 50% more content compared to the previous version. • Updated units to support both lbs/kg and cm/inch units in the book. So you don’t have to convert numbers on your own based on your preferred unit of measurement. You will get the following tools: • Training tool which you can us...
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Ring Chest Dip progression with rings only

Just like with the fixed bar chest dip progression [https://twoworkouts.blogspot.com/2020/11/chest-dip-progression-guide-starting.html] you need to have a good basic level of pushing strength before starting with this progression. If you can do 10 clean push-ups you can begin with level 1. If you can do 10 incline ring push-ups before attempting this progression even better. This will prepare you for the additional stability required when working above the rings.

Note about safety: ALWAYS set the rings in a way that something limits the range of motion on the bottom of each rep. This is important so that you don't exceed your natural range of motion and protect your joints from overextending on the bottom of the movement. In the example videos the dips are performed from an elevated surface. This is not very safe when you are learning this exercise since you don't have anything to limit the range of motion.


1. Leg assisted ring dip

Pre-requirement: 10 Push-ups

Actual load ≈ 0.5..0.6x Bodyweight

https://www.youtube.com/watch?v=ofOPNpjHKao

This is your introduction on working on top of the rings unless you have done support holds or ring push-ups before. Main point is to get used to the movement pattern of the ring dip and instability that the rings provide. This is not a squat. You need to put some weight on your hands and try to assist as little as possible on each rep. Do a top lockout on each rep and push your shoulders down before initiating another rep. You can do a short support hold by lifting your feet up on top of each rep. Go as low as you can comfortably go. Your arms should be shaking at first since the rings provide an unstable surface.


2. Straight leg assisted ring dip

Pre-requirement:  12 Leg assisted ring dips to get 6 reps

Actual load ≈ 0.7x Bodyweight

https://www.youtube.com/watch?v=v2hzD4miboQ

If you have basic pushing strength and you practiced the movement pattern with the previous exercise you should be able to do 4-6reps of the straight leg assisted dip. If this is too hard you can use slightly bent legs and proceed to the straight legs as you get stronger. Set the rings in a way that your butt is able to touch the ground on each rep. This is for safety and prevents you from overextending your joints beyond your normal range of motion.


3. Toe assisted ring dip

Pre-requirement:  12 Straight leg assisted ring dips to get 6 reps

Actual load ≈ 0.8x Bodyweight

https://www.youtube.com/watch?v=f1rLgYastH4

Toe assisted dip provides a good amount of resistance, similar movement pattern compared to the regular dip and some assistance for balance. Set the rings in a way that your knees can touch the floor on each rep so you don't have to worry about going too deep.


4. Kneeling ring dip

Pre-requirement:  12 Toe assisted ring dips to get 6 reps

Actual load ≈ 0.93x Bodyweight

https://www.youtube.com/watch?v=1XTUetY5IhA

At this point you have enough strength to do the regular dip. But at first it is smart to continue with the kneeling position since it allows you to limit the range of motion safely. With the regular dip controlling the depth of the bottom position is a bit harder since the legs can be slightly bent and point forward. Also you will safely get introduced to balancing on top of the rings without support from your feet with the kneeling dip. When you are comfortable and strong enough you can safely proceed to the regular ring chest dip.


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