Uploaded April 2026 | Updated September 2026, 2 weeks ago
Teaching the ring dip well means knowing exactly where athletes fall apart — and having the right progressions to fix it before bad habits take hold. In this video, we break down a ring dip coaching progression focused on two of the most common faults coaches see on the floor: losing shoulder position and a broken kipping pattern.
You'll see how to coach athletes to actively press their shoulders away from their ears at every point in the movement — not just at the top — and why that cue makes the difference between a controlled dip and one where the shoulder creep in and load accumulates in all the wrong places.
On the kipping side, we cover the "accordion effect" — what it looks like, why it kills upward momentum, and how to teach athletes to time the leg drive correctly so they're generating power on the way down, not scrambling to find it at the bottom.
We also walk through two practical scaling options for athletes who don't yet have an unassisted ring dip: a foot-assisted version that builds pressing strength and shoulder awareness simultaneously, and a modified kipping drill that teaches the knee-drive pattern without requiring athletes to manage the full load.
Whether you're coaching a newer athlete toward their first ring dip or helping an experienced one clean up sloppy kipping mechanics, these progressions give you concrete tools to work with.
Coaching cues covered:
- Active shoulder position throughout the full range of motion
- Shoulder blade depression as a mechanical cue
- Kipping timing: straight legs on the descent, knee drive on the ascent
- Foot-assisted ring dip scaling
- Kipping pattern drill for developing athletes
#CrossFit #CrossFitCoach #CrossFitL2 #CrossFitTraining #RingDips #CoachingCues #CrossFitMovement #GymnasticsCrossFit #CrossFitProgramming #CrossFitCertification #CoachEducation #CrossFitGymnastics #MovementStandards #CrossFitCommunity
—
CrossFit is the world’s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world’s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world’s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit’s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth®.
Learn more about CrossFit → crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Find a CrossFit gym near you → crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Find CrossFit Courses near you → crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
View CrossFit workouts → crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Subscribe to CrossFit email newsletters → crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Learn more about the CrossFit Games → https://cf.games/games-learn-more
Teaching the ring dip well means knowing exactly where athletes fall apart — and having the right progressions to fix it before bad habits take hold. In this video, we break down a ring dip coaching progression focused on two of the most common faults coaches see on the floor: losing shoulder position and a broken kipping pattern.
You'll see how to coach athletes to actively press their shoulders away from their ears at every point in the movement — not just at the top — and why that cue makes the difference between a controlled dip and one where the shoulder creep in and load accumulates in all the wrong places.
On the kipping side, we cover the "accordion effect" — what it looks like, why it kills upward momentum, and how to teach athletes to time the leg drive correctly so they're generating power on the way down, not scrambling to find it at the bottom.
We also walk through two practical scaling options for athletes who don't yet have an unassisted ring dip: a foot-assisted version that builds pressing strength and shoulder awareness simultaneously, and a modified kipping drill that teaches the knee-drive pattern without requiring athletes to manage the full load.
Whether you're coaching a newer athlete toward their first ring dip or helping an experienced one clean up sloppy kipping mechanics, these progressions give you concrete tools to work with.
Coaching cues covered:
- Active shoulder position throughout the full range of motion
- Shoulder blade depression as a mechanical cue
- Kipping timing: straight legs on the descent, knee drive on the ascent
- Foot-assisted ring dip scaling
- Kipping pattern drill for developing athletes
#CrossFit #CrossFitCoach #CrossFitL2 #CrossFitTraining #RingDips #CoachingCues #CrossFitMovement #GymnasticsCrossFit #CrossFitProgramming #CrossFitCertification #CoachEducation #CrossFitGymnastics #MovementStandards #CrossFitCommunity
—
CrossFit is the world’s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world’s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world’s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit’s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth®.
Learn more about CrossFit → crossfit.com/what-is-crossfit/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Find a CrossFit gym near you → crossfit.com/map?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Find CrossFit Courses near you → crossfit.com/courses-near-you?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
View CrossFit workouts → crossfit.com/workout?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Subscribe to CrossFit email newsletters → crossfit.com/newsletters/?utm_source=social&utm_medium=youtube&utm_campaign=crossfit
Learn more about the CrossFit Games → https://cf.games/games-learn-more
