Kipping Ring Dips — Exercise Guide and Technique Tips

Before you decide to jump on a set of rings to give kipping dips a go, be sure to master the strict and stable versions first, only adding the kip after you have shown control and strength in strict versions.

Here’s everything you need to know about the kipping ring dip, why it could be beneficial, the risks, and so much more!

Kipping Ring Dip Exercise Demo

Here’s a detailed video demonstration on how to perform the kipping ring dip.

Risks of Kipping

In an earlier piece I gave my insight and professional recommendation (from an athlete and collegiate strength coach perspective) on kipping toes to bar, which covers a lot of the same risks present here (from the simple act of kipping without the ability to control movement and promote force). You can read that article here.

Benefits of Kipping

Believe it or not, I do see the kipping ring dip to have some benefits for intermediate and advanced lifters (despite my earlier risks rant).

Increased Training Volume

Kipping makes ring dips easier, often why so many people who cannot do a good amount of strict ring dips opt to kip them. That said, they can have a benefit to advanced lifters as kipping can help overload the body, muscles, and connective tissues by increasing overall training. I recommend you become aware of the demands a kipping ring dip had on the shoulder complex, noting that if you overdoing this movement or excessively overloading with weight, you are placing yourself at risk as you fatigue, which could result in structural damage to the pectorals, triceps, shoulder joint and rotator cuff muscles, and bicep; to name a few.

Joint Stability and Coordination at Greater Velocities

For those who love doing ballistic movements (such as muscle ups and other gymnastics movements) kipping ring dips are a good way to teach body control at various speeds, which will most likely result in increased force output and joint stabilization when velocity of a movement comes into play. 

Who Should Not Do Kipping Ring Dips

Anyone who cannot perform strict dips on rings, kipping dips on a bar, and fast (non kipping) rings dips, in my opinion, should hold off on doing kipping ring dips. I get that many beginners want to “nail a ring dip” at all costs (their shoulder sockets), however the poor habits and demands placed upon connective tissues and the muscles at end range can be very costly due to the inability to control and promote force in a strict version. I compare doing such a thing to throwing someone on a treadmill moving at 20.0mph when the fastest they can physically run is 14.5mph. We would not even think to do this as it would surely end in injury. I urge coaches and athletes to resist the instant ego booster and immediate self gratification and instead opt to perform band assisted ring dips, bar dips, deficit push ups, and other FULL range of movement first to develop one’s abilities.

Who Should Do Kipping Ring Dips

If you find yourself wanting to perform kipping rings dips, you need to make sure you can perform strict ring sips and kipping bar dips with no issues to ensure proper joint stability, strength, and tendon/ligament health. Athletes who are looking to do more dips in for a rep based goal may find it beneficial as kips are an easier and more efficient way of moving (the purpose of doing strict movements is to place the body at a disadvantage to build muscle). Additionally, some athletes who perform ballistic muscle ups on rings need to develop this skill. Lastly, kipping ring dips could be done after strict sets to get a few extra reps in to increase training volume.

Build a Better Upper Body

Take a look at these articles detailing how you can have the upper body to match those beautiful legs you have been building with all those squats 😉

Featured Image: @manupedreira on Instagram

Mike Dewar

Mike Dewar

Mike holds a Master's in Exercise Physiology and a Bachelor's in Exercise Science. Currently, Mike has been with BarBend since 2016, where he covers Olympic weightlifting, sports performance training, and functional fitness. He's a Certified Strength and Conditioning Specialist (CSCS) and is the Assistant Strength and Conditioning Coach at New York University, in which he works primarily with baseball, softball, track and field, cross country. Mike is also the Founder of J2FIT, a strength and conditioning brand in New York City that offers personal training, online programs for sports performance, and has an established USAW Olympic Weightlifting club.

In his first two years writing with BarBend, Mike has published over 500+ articles related to strength and conditioning, Olympic weightlifting, strength development, and fitness. Mike’s passion for fitness, strength training, and athletics was inspired by his athletic career in both football and baseball, in which he developed a deep respect for the barbell, speed training, and the acquisition on muscle.

Mike has extensive education and real-world experience in the realms of strength development, advanced sports conditioning, Olympic weightlifting, and human movement. He has a deep passion for Olympic weightlifting as well as functional fitness, old-school bodybuilding, and strength sports.

Outside of the gym, Mike is an avid outdoorsman and traveller, who takes annual hunting and fishing trips to Canada and other parts of the Midwest, and has made it a personal goal of his to travel to one new country, every year (he has made it to 10 in the past 3 years). Lastly, Mike runs Rugged Self, which is dedicated to enjoying the finer things in life; like a nice glass of whiskey (and a medium to full-bodied cigar) after a hard day of squatting with great conversations with his close friends and family.

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