Feet Assisted Ring Dips

Feet-assisted ring dips are a regression exercise designed to help athletes build strength, stability, and confidence for full ring dips. By using the feet to provide support, this exercise allows for controlled movement through the dipping range of motion, reducing the load on the upper body while still engaging the chest, shoulders, triceps, and core. It is an excellent way to develop the strength and coordination necessary for strict ring dips while minimizing strain on the joints.

Before attempting feet-assisted ring dips, you should be comfortable with ring support holds and ring shrugs, as these build the necessary stability for working on dips. Additionally, having a basic level of upper-body pressing strength—such as the ability to perform parallel bar dips or deep push-ups—will help with executing the movement correctly.

For this exercise, you’ll need a set of gymnastic rings attached to a sturdy overhead structure. The rings should be adjusted to a height that allows you to keep your feet lightly touching the floor or an elevated surface (like a box or step). Chalk can help with grip, and resistance bands can be used as an alternative form of assistance if needed.

How to Perform Feet-Assisted Ring Dips

1. Setup: Adjust the rings to a height that allows you to touch the ground with your feet while in a deep dip position. Position a box or platform in front of you if using an elevated support.

2. Grip & Support Position: Hold the rings with a neutral grip (palms facing inward). Step into position with your feet slightly in front of you for balance. Engage your core and press your shoulders down to stabilize.

3. Initiate the Dip: Lower your body by bending your elbows while keeping your elbows close to your sides. Control the descent and aim for a 3-4 second lower to maximize strength gains.

4. Feet Assistance: Use your legs as little as possible, applying just enough pressure to assist with control.

5. Reach Full Depth: Lower yourself until your shoulders dip slightly below your elbows, ensuring a full range of motion.

6. Press Up: Drive through your hands to extend your elbows and push back to the top position. Keep the rings close to your body and rotate them slightly outward at the top for better shoulder engagement.

7. Repeat for Repetitions: Perform the desired number of reps, ensuring consistent control and minimal reliance on the legs for assistance.

Benefits of Feet-Assisted Ring Dips

• Develops Strength for Strict Ring Dips: Reduces the load while still strengthening the primary muscles used in dips.

• Improves Stability and Control: Helps athletes adjust to the instability of rings without overwhelming them.

• Promotes Full Range of Motion: Encourages deeper dips with less risk of injury.

• Reduces Shoulder Strain: Allows gradual adaptation to the dip movement, making it safer for those new to rings.

• Enhances Core Engagement: Still requires core activation to maintain control and prevent excessive swinging.

• Scalable for Different Strength Levels: Can be made easier or harder by adjusting foot placement and weight distribution.

Common Mistakes to Avoid

• Over-Relying on the Legs: Use just enough leg assistance to maintain control without making the movement effortless.

• Letting the Rings Drift Apart: Keep the rings close to your body to maintain stability.

• Flaring the Elbows: Tuck your elbows in to protect your shoulders from unnecessary strain.

• Shrugging the Shoulders Upward: Keep your shoulders depressed throughout the movement to avoid improper scapular positioning.

• Moving Too Quickly: Slow and controlled reps build better strength and stability than fast, uncontrolled movements.

• Not Locking Out at the Top: Fully extend your arms at the top while maintaining slight tension to maximize triceps engagement.

Gym Equivalent Exercises

• Assisted Machine Dips – Provides a stable environment for strengthening the dip pattern.

• Parallel Bar Dips (Feet-Assisted) – A more stable variation before transitioning to rings.

• Negative Dips on Rings – Builds eccentric strength to prepare for strict dips.

• Close-Grip Push-Ups on Rings – Strengthens the triceps and chest while introducing some instability.

• Bench Dips with Feet on the Ground – A beginner-friendly movement that mimics part of the dip mechanics.

The primary muscles engaged in feet-assisted ring dips include:

•Triceps brachii – Drives the elbow extension for the pressing movement.

•Pectoralis major – Primary muscle working during the dip, especially at the bottom position.

•Deltoids (anterior and lateral heads) – Assists in pressing and stabilizing the shoulders.

The secondary muscles involved include:

• Core muscles (rectus abdominis, obliques, transverse abdominis) – Helps maintain body control.

•Forearms and grip muscles – Keeps the rings steady.

•Scapular stabilizers (serratus anterior, lower traps, rhomboids) – Ensures proper shoulder positioning throughout the movement.

Feet-assisted ring dips provide a smooth transition from beginner-friendly regressions to full ring dips by allowing for controlled, progressive strength development. Adjusting foot placement, tempo, and resistance levels enables athletes of different skill levels to customize the difficulty of the exercise. Over time, reducing foot assistance and increasing control will prepare you for strict ring dips and beyond, making this an essential step in gymnastics and calisthenics strength training.