Korean Dip

So führst du sie aus

1. 1Preparation and positioning. Use stable parallel bars, a straight bar, or rings with a safe mounting and dismounting method. Establish the deepest pain-free range and the lockout standard before loading the set. Use a fixed straight bar and a safe platform; the body starts in front of the bar and travels around it under control.
2. 2Starting position. Start in a stable support with the elbows extended but not forced into painful hyperextension, ribs controlled over the pelvis, and the apparatus quiet. Set a strong support with the bar contact and shoulder position defined; do not begin from a loose swing.
3. 3Eccentric phase. Bend the elbows and lower the body under control while preserving the defined shoulder path. Lower and allow the body to pass around the bar through controlled shoulder extension rather than dropping behind it.
4. 4Bottom position. Reach the same depth marker on every rep without bouncing or losing the support. Reach only the depth where the shoulder and wrist positions remain supported and reversible.
5. 5Concentric phase / lockout. Press the supports away, extend the elbows, and return to a stable top position. Press the bar away and return to the top without using a kip or a shoulder snap.
6. 6Breathing and bracing. Inhale and brace during the descent as appropriate; exhale through the press while keeping the trunk and shoulder girdle organized.
7. 7Valid rep. A valid repetition begins and ends in the defined support, reaches the planned depth, and returns without a bounce, kip, or unplanned assistance. The entry, around-the-bar path, and support are controlled; a straight-bar dip with no Korean path is a different node.

Häufige Fehler

• Dropping into the bottom

  Korrektur: Lower under control and stop at the planned pain-free depth.

• Shoulders rolling forward

  Korrektur: Maintain a supported shoulder girdle and reduce depth or assistance if control is lost.

• Twisting or asymmetry

  Korrektur: Use a stable setup and make both arms share the intended path.

• Dropping behind the bar

  Korrektur: Reduce depth and use a platform until the shoulder path can be controlled through the transition.

Sicherheit

• Der Korean Dip bringt die Schulter in eine anspruchsvolle Streck- und Übergangsposition; direkte wissenschaftliche Belege für die benannte Übung sind spärlich, und er bleibt eine Fertigkeit für die fachliche Einzelfallprüfung statt für eine automatische Auswahl.
• Wähl Aufbau, Last, Unterstützungsgrad und Ausstiegsstrategie so, dass der definierte Standard gehalten werden kann; trainier nicht trotz akuter, scharfer, elektrisierender oder zunehmender Symptome weiter.

Progressionen & Alternativen

• RegressionStraight-bar Dip— Build straight-bar support and pressing without the around-the-bar transition.
• ProgressionRing-Dip mit ausgedrehten Ringen— Do not treat this as a linear progression; use a stable target only if its own prerequisites are met.
• AlternativeDip am Parallelbarren— Use a more standard vertical pressing path.