Forward Dip Swing

Description:

Forward Dip Swing is an exercise that develops dynamic upper body strength.  The keys to success for this exercise is the ability to stay patient and maintaining a tight arch position through the bottom of the swing – in other words, refraining from kicking the feet too early during the swing phase.  While this exercise is generally performed on the parallel bars, two blocks of the same height may be used as an alternative.  Scale by performing standard dips.

Process:

• begin in a support with core engaged and arms locked out
• initiate a small swing while in a support
• at back end of the arc (when your feet are behind you), begin to bend elbows to dip body down
• keep your chest and hips open as you cross vertical
• naturally allow your hips and chest to scoop into a hollow position and simultaneously extend elbows to finish in a support position with legs in front of you
• swing back and repeat movement