Weighted Dip Technique and Positioning

The weighted dip is the second primary lift in streetlifting competition. While it may appear simpler than the pull-up, the dip presents unique technical challenges, particularly when adding heavy loads. This lesson covers the complete technique breakdown for a competition-legal, maximally effective weighted dip.

The Setup

Bar Selection and Positioning

Before adding weight, establish your position on the bars:

• Bar width: Should allow arms to be close to body at lockout
• Grip position: Hands neutral (palms facing each other)
• Body position: Start between the bars, not ahead or behind

Mounting with Weight

Getting into position safely with heavy weight:

1. Belt placement: Weight hangs between legs, slightly forward
2. Grip the bars: Secure full grip before lifting
3. Jump or step up: Use blocks if available for heavy loads
4. Establish lockout: Full arm extension before descending

The Start Position

Full Lockout

Every competition dip starts from complete lockout:

• Arms: Fully extended, elbows locked
• Shoulders: Depressed and stable
• Torso: Upright or slight forward lean
• Legs: Together, may be bent or straight

Critical point: The lift begins only from full lockout. Any elbow bend before the descent command may result in disqualification.

Body Tension

Create total body tension before descending:

• Core bracing: Deep breath, abs engaged
• Grip pressure: Maximum grip on bars
• Shoulder engagement: Lats and chest activated
• Leg position: Controlled, not swinging

The Descent

Controlled Lowering

The descent is often where lifts are lost to technical errors:

• Speed: Controlled but not excessively slow
• Path: Straight down, minimal forward or back lean
• Elbow position: Track behind the body, not flaring

Depth Requirements

The critical judging point for any dip:

• Standard rule: Shoulder must drop below elbow level
• Visual cue: The front deltoid dips below the elbow joint
• Common mistake: Stopping when parallel (often insufficient)

Depth strategy:

• In training, practice going deeper than required
• In competition, ensure unquestionable depth
• When in doubt, go lower

Maintaining Position at Bottom

At the bottom of the dip:

• Brief pause: Some federations require visible stop
• Maintain tension: Don't collapse into the bottom
• Elbow angle: Typically 90 degrees or beyond
• Shoulder position: Depressed, not shrugged up

The Ascent

Driving Out of the Bottom

The pressing phase of the dip:

• Initiate with chest: Think of pressing the bars apart
• Drive through triceps: The primary movers for lockout
• Keep elbows in: Prevent excessive flare
• Accelerate: Maximum force through the sticking point

The Sticking Point

Most athletes encounter their hardest point approximately:

• Location: When the upper arm is parallel to the ground
• Strategy: Explosive drive from the bottom to carry momentum

Achieving Lockout

The finish of a successful dip:

• Full extension: Elbows completely locked
• Shoulder position: Down and back
• Body control: Still, no excessive swing
• Hold briefly: Demonstrate clear completion

Body Position Variations

Upright Torso

• Tricep emphasis: Greater tricep activation
• Shoulder stress: Generally lower
• Competition standard: Most common acceptable position

Forward Lean

• Chest emphasis: Greater pectoral activation
• Shoulder stress: Can be higher
• Depth advantage: May help achieve required depth

Finding Your Optimal Position

The ideal position varies by:

• Limb lengths and proportions
• Strength distribution (chest vs. triceps)
• Shoulder health and mobility
• Bar width

Testing approach:

1. Try both upright and slight forward lean
2. Note which position feels strongest
3. Check which position allows best depth
4. Verify comfortable shoulder mechanics

Elbow Mechanics

Proper Elbow Path

The elbows should track:

• Close to body: Not excessively flared
• Behind the torso: Allows shoulder-safe descent
• Consistent: Same path each rep

Flared vs. Tucked

Recommendation: Moderate position, 30-45 degrees from torso.

Shoulder Safety

Protecting the Shoulder Joint

The dip can stress the shoulder, especially with heavy loads:

Prevention strategies:

• Thorough warm-up before heavy work
• Never bounce out of the bottom
• Maintain depression through the movement
• Avoid excessive forward lean

Warning signs:

• Clicking or popping
• Pain at the front of the shoulder
• Instability or weakness
• Pain that persists after training

Mobility Requirements

For safe, deep dips:

• Adequate shoulder extension
• Thoracic spine mobility
• Wrist flexibility (some bars require it)

Breathing for the Weighted Dip

The Breath Sequence

1. Top position: Take a deep breath
2. Descent: Hold breath, maintain brace
3. Bottom: Maintain brace, don't exhale
4. Ascent: Drive while braced
5. Lockout: Exhale after completing rep

Bracing Technique

• 360-degree brace: Expand abdomen in all directions
• Pressure maintenance: Hold throughout the rep
• Reset between reps: New breath for each repetition

Technical Drills

Pause Dips

Build strength and control at the hardest position:

• Lower to competition depth
• Pause 2-3 seconds
• Maintain tension during pause
• Drive to lockout

Slow Eccentrics

Develop control and awareness:

• 5-second descent
• Focus on position throughout
• Explosive concentric
• Use submaximal weight

Partial Reps

Address specific weaknesses:

• Top half: Focus on lockout strength
• Bottom half: Focus on drive out of the hole
• Board press style: Set depth consistently

Troubleshooting Common Issues

Inability to Hit Depth

Possible causes:

• Tight shoulders or chest
• Insufficient warm-up
• Bar width too wide
• Psychological barrier

Solutions:

• Stretch and mobilize before training
• Gradually work deeper over weeks
• Try narrower bar position
• Practice deep bodyweight dips

Shoulder Pain

Possible causes:

• Poor positioning
• Excessive depth
• Previous injury
• Inadequate warm-up

Solutions:

• Review body position
• Limit depth temporarily
• Consult a physiotherapist
• Extended warm-up protocol

Unstable at Lockout

Possible causes:

• Tricep weakness
• Grip fatigue
• Core instability
• Weight swinging

Solutions:

• Tricep accessory work
• Grip training
• Core work, especially anti-rotation
• Controlled descent to reduce swing

Conclusion

The weighted dip rewards technical precision and patient strength development. Master the fundamentals of setup, descent, depth, and lockout before adding significant weight. Pay careful attention to shoulder health, and never sacrifice depth for heavier loads in training. A technically perfect dip at competition depth will always serve you better than a heavy partial.