Execution:

The athlete must start the ring dip with fully locked out arms, it helps to “turn out” the rings in the support position- trying the turn the wrists outwards to ensure full lock of the elbows. The rings should be high enough that the athletes feet does not touch the ground during the repetition.
The rings should be held close to the body, the athlete then lowers their chest and shoulders to the rings. The chest drops forward as the elbows move back, the shoulders touch the top of the rings- the shoulders must be lower than the elbows. Once the elbows have touched the top of the rings the athlete pushes back, locking their elbows out with arms at full extension. It helps to hold the body in a tight hollow position with the toes pointed and legs in front of the body.
During wods the athlete can also “kip” the ring dip, this occurs at the bottom of the ring dip where the shoulders are touching the rings and requires the athlete to drive towards the ground with their legs at same time as they push up with their arms.

Purpose:

The ring dip is a gymnastic movement that helps develop upper body strength through the chest, triceps, shoulders and biceps. It is also the second portion of a ring muscle up when the athlete catches on the rings.

Programming:

Ring dips are a great skill and strength exercise. In wods they can be either strict or kipping.

Variations:

Strict and kipping ring dips are the more commonly seen ring dips. If the athlete is not yet able to achieve a ring dip unassisted, banded ring dips and box dips are often used. Dips on parallel bars, weighted dips and russian dips are also available for an advanced athlete to improve their strength.