Russian Dip – Transition

The russian dip is an exercise to strengthen internal rotation of the shoulders. It directly translates to the turnover in the muscle up, which is a common exercise in CrossFit training.

Cues:

• Support on forearms to begin and push tall

• Rock back slightly then rock forward onto the hands

• Control the negative back to forearms by keeping the shoulders low and loading strongly into the triceps

Mistakes:

• Lazy negatives