Ring-dip eccentric
BAS push (vertical)
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1m 34s
THE WHAT:
I promote a particular form for the ring dip. It's one in which the shoulders finish close to the hands/rings in the bottom position, reducing the range required to pass between the muscle-up (MU) transition into the bottom of the dip, and ultimately up & away (to a nice lockout).
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https://drive.google.com/file/d/1EmZi-E1VRxWg9jZ36LfEAr8XpFGPqdrf/view?usp=drive_link
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