Common Weighted Dip Mistakes

Even experienced athletes make technical errors in the weighted dip, particularly as loads increase. Identifying and correcting these mistakes is essential for competition success and long-term shoulder health. This lesson covers the most frequent errors and their solutions.

Depth-Related Mistakes

Insufficient Depth

The most common reason for disqualification in streetlifting dip attempts.

What it looks like:

• Shoulder remains at or above elbow level
• Athlete presses up before reaching proper depth
• Movement appears rushed at bottom

Why it happens:

• Fear of getting stuck in the bottom
• Weak bottom position strength
• Habit formed during training
• Fatigue affecting control

How to fix it:

• Train with mandatory pause at depth
• Use video feedback to verify depth in training
• Practice with submaximal weight until depth is automatic
• Have a training partner call depth for you

Inconsistent Depth

Varying depth between reps or attempts.

What it looks like:

• Some reps clearly deep, others borderline
• Technique changes as fatigue accumulates
• Different depth on left vs. right side

Why it happens:

• Lack of proprioceptive awareness
• Fatigue affecting control
• Asymmetric strength or mobility
• No consistent depth marker

How to fix it:

• Use external cues (counting, reference points)
• Train for depth consistency, not just hitting depth once
• Address any strength imbalances
• Always train to competition standard

Lockout Mistakes

Incomplete Lockout at Start

Beginning the descent before arms are fully extended.

What it looks like:

• Slight bend in elbows at start position
• Rushing to begin the descent
• Soft elbows throughout the movement

Why it happens:

• Tricep weakness
• Impatience at the top
• Habit from bodybuilding-style training
• Not understanding the rules

How to fix it:

• Practice holding lockout for 2-3 seconds before descending
• Strengthen triceps with focused accessory work
• Wait for judge's command (in competition)
• Video review your start positions

Incomplete Lockout at Finish

Pressing up but not achieving full arm extension.

What it looks like:

• Stopping with elbows slightly bent
• Struggling to reach full extension
• Weight too heavy to complete the rep

Why it happens:

• Tricep fatigue or weakness
• Weight selection error
• Poor strength at end range
• Assuming the rep is complete before lockout

How to fix it:

• Train lockout strength specifically
• Choose opening attempts conservatively
• Practice pressing to full extension on every rep
• Strengthen triceps through full range

Body Position Mistakes

Excessive Forward Lean

Leaning too far forward during the descent or press.

What it looks like:

• Torso angle exceeds 45 degrees from vertical
• Chest significantly ahead of hands
• Movement resembles a chest dip rather than tricep dip

Why it happens:

• Attempting to shift load to chest
• Copying powerlifting dip technique
• Weak triceps relative to chest
• Mobility limitations

Implications:

• Increased shoulder stress
• May be penalized in some federations
• Changes depth perception
• Can lead to injury over time

How to fix it:

• Focus on staying more upright
• Strengthen triceps to match chest
• Practice with lighter weight in better position
• Work on thoracic extension

Excessive Swinging

Body swings forward or backward during the movement.

What it looks like:

• Pendulum-like motion with the weight
• Torso position changing throughout the rep
• Feet moving forward and back

Why it happens:

• Mounting with momentum
• Descending too fast
• Pressing with body English
• Belt not properly secured

How to fix it:

• Wait for stillness before descending
• Control the eccentric phase
• Press straight up, not with body lean
• Ensure belt sits securely on hips

Elbow Mistakes

Excessive Elbow Flare

Elbows moving too far from the body.

What it looks like:

• Elbows point outward at 90+ degrees
• Movement resembles a flared bench press
• Shoulders round forward at bottom

Why it happens:

• Attempting to engage more chest
• Tight chest or shoulder muscles
• Weak triceps
• Bar width too wide

Implications:

• Increased shoulder impingement risk
• Less efficient pressing mechanics
• Potential for injury under heavy loads

How to fix it:

• Focus on keeping elbows at 30-45 degrees
• Stretch pec minor and anterior deltoid
• Strengthen triceps
• Try a narrower grip/bar position

Elbow Pain During Movement

Experiencing elbow discomfort under load.

What it looks like:

• Wincing or hesitation during press
• Favoring one arm
• Avoiding full lockout
• Pain that persists after training

Why it happens:

• Previous injury
• Overuse/insufficient recovery
• Poor technique stressing the joint
• Tendinitis or tendinopathy

How to fix it:

• Reduce load and volume temporarily
• Address any technique errors
• Implement elbow prehab work
• Consult a physiotherapist if persistent

Shoulder Mistakes

Shrugging at the Top or Bottom

Shoulders elevating toward the ears.

What it looks like:

• Shoulders visibly rise during the movement
• Neck appears shorter at bottom position
• Trap dominance visible

Why it happens:

• Weak scapular depressors
• Tight upper traps
• Compensation for weak pressing muscles
• Poor body awareness

How to fix it:

• Practice shoulder depression drills
• Strengthen lower traps and lats
• Cue "long neck" during dips
• Focus on keeping shoulders down and back

Anterior Shoulder Roll

Shoulders rolling forward at the bottom.

What it looks like:

• Shoulder blades protract at bottom
• Chest appears to cave
• Upper back rounds

Why it happens:

• Tight pecs or anterior deltoids
• Weak rear deltoids and rhomboids
• Descending too fast without control
• Excessive depth without mobility

Implications:

• Increased injury risk
• Suboptimal pressing mechanics
• Chronic shoulder issues

How to fix it:

• Stretch pecs and anterior delts
• Strengthen rear delts and mid-back
• Control the descent
• Work on shoulder mobility

Core and Lower Body Mistakes

Lower Body Swing

Legs swinging during the movement.

What it looks like:

• Legs move forward/back during rep
• Weight swings between legs
• Core appears loose

Why it happens:

• Weak core engagement
• Momentum from descent
• Belt not properly positioned
• Rushing between reps

How to fix it:

• Engage core before descending
• Control the eccentric phase
• Ensure belt sits properly on hips
• Wait for stillness between reps

Kicking Out of the Bottom

Using leg momentum to assist the press.

What it looks like:

• Legs extend or kick forward at bottom
• Body shifts forward during press
• Movement appears jerky

Why it happens:

• Weak bottom position strength
• Attempting to use momentum
• Habit from bodyweight training
• Panic when stuck

How to fix it:

• Strengthen the bottom position specifically
• Practice pause dips
• Keep legs still throughout
• Use lighter weight until technique is solid

Loading Mistakes

Jumping Weight Too Fast

Adding load before technique is established.

What it looks like:

• Technique deteriorates with each weight increase
• Missing depth at heavier weights
• Inconsistent performance

Why it happens:

• Ego-driven progression
• Impatience with development
• Lack of program structure
• Poor judgment of readiness

How to fix it:

• Follow a structured progression plan
• Only increase weight when technique is perfect
• Use video to objectively assess form
• Prioritize long-term development

Ignoring Warm-Up Sets

Jumping straight to heavy weight.

What it looks like:

• First heavy rep feels stiff or awkward
• Inconsistent technique early in session
• Injury occurrence

Why it happens:

• Time pressure
• Underestimating warm-up importance
• False sense of readiness

How to fix it:

• Always perform progressive warm-up sets
• Include movement prep before touching the bar
• Build up to working weight methodically
• Treat warm-up as part of training

Conclusion

Most weighted dip mistakes stem from either insufficient depth, poor lockout, or compromised body position. Use video analysis regularly to identify your personal tendencies, and address issues at submaximal weights before they become ingrained habits. Remember that a technically sound dip at lighter weight builds the foundation for heavy competition attempts.