In this article we will discuss an advanced variation of body weight drop, the Russian dips, which can be used to increase the strength of the triceps, chest and shoulders, increase the ability to increase muscles and promote resistance to shoulder injuries during the most advanced gymnastic movements.
What muscles work?
Russian dips target the largest muscle in the upper body, many muscle groups similar to the strict and regular standard dips. Note that the increased range of motion for this exercise will also add some additional stress / load to the connective tissues within the shoulder joint. Although this is beneficial for training and progress in movements such as muscle gain, you should be aware that proper joint function, mobility and recovery from such complex exercise are necessary.
- Triceps
- Pecs
- Anterior shoulder
- Scapular Stabilizers
4 benefits of Russian Dips
Below we will discuss four benefits of Russian dips, specifically for gymnastics, calisthenics / body weight and competitive fitness athletes. It is important to note that this is a more complex background movement, and people must possess adequate joint and connective tissue function, basic body weight strength, and the ability to perform strict dives in the deepest position, with a pause.
Triceps hypertrophy
Like any bottom, the triceps and chest are the main muscles. However, when performing the Russian fund, the increased range of motion leads to a greater stretch placed on the triceps (due to greater flexion of the elbow joint). Additionally, the triceps must overcome deeper ranges of movement and control for longer periods of time, which can stimulate the growth of new muscles.
Muscle progression
Muscle-up is a gymnastic and competition movement that requires total body strength, mobility and athletics. Many people fail to establish adequate control and strength during the upward muscle renewal phase, which can lead to shoulder injury and poor movement efficiency. The Russian Bottom can be a great accessory / fundamental move to increase the ability of lifters to withstand greater amounts of force during the jumping movement as the transition to the deep portion of the muscle upwards.
Increase shoulder function near end range
When we seek to increase stability and joint function for more athletic movements, we must first concern ourselves with the ability to control end ranges, which are defined by mobility / flexibility and neurological control of that end range. Failing to promote muscle strength in the final ranges can increase stress on connective tissues and joints, as they must compensate for the inability of the muscles to control movement. This can be very damaging in sports where the shoulder joint is stressed (such as gymnastics, weight lifting, and competitive fitness), often leading to compensation patterns and overuse injuries (and even more injuries). traumatic due to the large amount of force on the capsule shoulder). Increasing control, stability, and strength in the deeper end ranges over time can better prepare an athlete for more complex movements that require the most complete ranges of motion (muscle gain).
Easy to do anywhere
Although parallel or bottom bars can be commonly found in some training facilities, others may lack a place for athletes to dive. In my time exploring various gyms based on more strength, power and physical performance, it is true that there are some difficulties in finding a good place to do some standard dives (apart from some adjustable squat racks). The use of drawers or the GHD bench or any other bar you can find allows you to individualize the width necessary to carry out the dive that best suits your skills and shoulder anthropometry. Seeing that most functional gyms have plyometric boxes, it can be easily configured for all levels and body sizes.
