We recently addressed the best way to scale muscle ups in a post a couple of weeks ago which you can read here. Breaking down the components of the muscle up, we know that it is a movement compounded by a pull and a push: the pull-up and ring dip. When you reach muscle fatigue on those two movements (as you will frequently!), we'll need to establish some scaling options in order of effectiveness. Today, let's talk about scaling options for the ring dip. Here are our top picks:
Advanced/Intermediate: Banded Ring Dip
Using False Grips on the rings makes attaching bands immensely easier than manually holding on to the bands during the movement. Another plus of this scaling option is the variance of band thickness for increased assistance. Remember, flex your feet to make sure the band doesn't slip off your feet under tension and whip you.
Pros: Keep your same rep count, gradually decrease the band thickness and same movement patterns
Cons: Need to be band-savvy if you aren't using False Grips
Intermediate: Push-Ups
This is a great scale to build general pushing strength. The angle of your elbow relative to your shoulder at the bottom of a push up (see in first image) mimics the same position in a muscle up right before the transition.
Pros: Keep same rep count and develop general pushing strength
Cons: Movement pattern of ring stabilization not applicable
Beginner: Toe Assisted Box Dips
For this drill, you will place your hands on hip height boxes (or parallel equipment) at a shoulder width distance apart. From there, you will place your feet behind you with your toes tucked under while you do a dip using your feet for assistance. To adjust the amount of assistance you will simply put more weight onto your toes.
Pros: Similar movement patterns, develop general pushing strength and maintain similar rep count
If you have any questions about scaling the ring dip, feel free to email patrick@falsegrips.com.
Happy training!
~ The False Grips Team