Description:

Super Dips are comprehensive upper body exercises that combine the elements of dips and upper arm dips on parallel bars.  The strength and rhythm necessary for performing super dips is similar to the muscle ups on rings – a skill that is becoming increasingly important in the world of CrossFit.  Before attempting this exercise, ensure that you are completely comfortable performing upper arm dips by itself as this particular exercise places heavy stress on the bicep region.

Process:

• begin in a support on the parallel bars
• engage core and bend elbows to at least 90 degrees to descend body
• at roughly 90 degrees, drive both elbows outward to lower into an upper arm position
• immediately engage lats and use the momentum to extend elbows to return to original support position
• a tight body position should be maintained at all times