How to Russian Dip / Elbow Dip | Calisthenics Tutorial

what's up guys it's jalek here from

calisthenics family and today i'm gonna

show you guys how to do

the russian dip so let's get started

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all right guys so the russian dip is a

really cool skill to unlock and it's

also often called

the elbow dip because it's basically a

dip where you get

from the elbows to watch a regular dip

and push all the way up

so like i said it's really a cool move

to unlock but besides

that it's just a cool move it really is

a good exercise for

explosive push exercises and think about

the muscle up

think about the clapping dip or some

freestyle moves so

it's really a good skill to unlock

further

like calisthenics skills like the muscle

up so let's get started with the

technique so first i'm going to cover

the technique of this exercise so how to

perform this exercise

then i'm going to show you guys a few

exercises to get really

stronger for this exercise so that's

basically strengthening

the shoulders and the triceps so let's

get started with the rushing dip itself

so i'm first going to show you guys what

it looks like

the start position is just like a

regular dip

make sure that you have a elevated

scapula like this

first you're gonna go all the way down

then

you're gonna lean backwards so this is

the end position of the russian dip

next up you wanna go all the way up from

this position

so that's the russian did so this

basically consists out of a few parts so

like you just saw me doing first of all

you're gonna go

to start position then you're gonna dip

you're actually gonna do a very deep dip

as deep as possible

and then you're gonna lower down until

you have the elbow

on the bars and from this it's really

important to first

when you first want to unlock this move

to create momentum

to really swing into this move so it's

basically your elbows are going to

come up automatically

when you use the swing correctly and

when you master the russian dip with a

swing

you can focus on doing the russian dip

without a swing

so let's do this step by step

start position

as deep as possible

then you're going to drop from here

you're going to create momentum

so what you're going to do is your upper

body is going to go

backwards and your lower body is going

to go forward so you can practice this

by basically just doing this

so you can already see that i'm making

speed to get on top of the bar so let's

do this

three two one

like that so one more dip

drop momentum

and dip so that's basically

how this moves look like and how you can

like

cut this booth into pieces to practice

this move

for yourself all right guys so this was

the technical part of this exercise so

now let's move on to three

really important exercises to strengthen

the russian depth so let's go

all right so the first exercise is the

deep dip so we also covered this

exercise in a

technical part so that's basically a

regular dip

but you go as deep as possible so

with your shoulders as close to your

hands as possible

so why is this exercise so important

because when you're gonna do the russian

dip

you're always gonna end up like this

when you do the job

so let me show this real quick so as you

can see

i end in this position and from here you

just gotta have the strength to

push yourself all the way up and that's

exactly what you're gonna work on

with this deep dip all right so with a

deep dip it's really important that you

do this move

controlled when you go downwards and

really explosive

when you go upwards and you only want to

focus on three or four repetitions where

you really really focus

on making the move very explosive so

it's going to look like this

so this is the downward movement slowly

and then go up explosive one more

so if you're gonna mess this exercise

you really won't have any troubles

by going from here and then do the

rushing dip

so this was actually practicing the

first part of the russian dip

that is a deep dip now let's move on to

the second exercise where we're gonna

focus on the strength

that you need to go from here to here so

that's gonna be

the advanced tricep extension

all right so the second exercise starts

basically uh like a bench dip

so that's the um the beginner part of

this exercise

and after this exercise we're gonna make

it a little bit harder by doing advanced

tricep extensions

so when you're going to start with this

exercise you want to do

the bench dip but then on parallettes

that's going to look like this

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so with this exercise you're really

gonna strengthen your triceps

and your shoulders so when you can do

this for

like eight or ten repetitions you can

walk a little bit backward

but your hands gonna stay on the same

position on the parallettes

you really want to focus on bringing

your elbows

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backwards

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all right so this was the advanced

tricep extension now let's do one more

exercise to get stronger for the russian

dip that's gonna be the jumping muscle

ups

[Music]

all right guys so this is the last

exercise so it's basically a jumping

muscle up but then on the parallel bar

so it won't

really look like a muscle up but it's

basically the same thing so what you

want to do

is you want to grab the bar and you're

going to just use the strength of your

legs

to go on top of the bar so like this

it's basically the same movement as the

russian dip but then you're going to use

the legs

this is really an exercise that you want

to do for like 8 to 12 repetitions

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and when you find this exercise already

a little bit easy

you can make this harder by just jumping

with one leg or just focus on

jumping less as possible and get more

strength out of your triceps so

let's do six repetitions like this

you really want to focus on trying to

lift yourself up

with the strength of your upper body

instead instead of your legs

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four

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five

six so this exercise but also the other

exercises has a huge carry over onto

duration dip

so if you master these three exercises

i'm gonna assure you that you have the

brushing dip

in no time all right guys so these were

the exercises and also the technique

explanation of the russian dip

to work on this skill and if you want to

learn the skill we've also implemented

this skill

into the full journey program you all

learn the skill already

in the second phase which is the

intermediate phase so if you're

interested in this program

check out the links in the description

so that's it for today

let us know if you want to learn another

skill so we will cover this in one of

the next videos so

please like the video subscribe and i'll

see you next week

peace out

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okay

uh