The following content is kindly offered to you, free of charge, from RS Gymnastics.Show your appreciation by checking out their website, follow them on Instagram and Facebook and tag them showing them your progress. Session 13 - FULL PROGRAM Session 14 - FULL PROGRAM Session 15 - FULL PROGRAM Session 16 - FULL PROGRAM

The following content is kindly offered to you, free of charge, from RS Gymnastics.Show your appreciation by checking out their website, follow them on Instagram and Facebook and tag them showing them your progress. Session 9 - FULL PROGRAM Session 10 - FULL PROGRAM Session 11 - FULL PROGRAM Session 12 - FULL PROGRAM

The following content is kindly offered to you, free of charge, from RS Gymnastics.Show your appreciation by checking out their website, follow them on Instagram and Facebook and tag them showing them your progress. Session 5 - FULL PROGRAM Session 6 - FULL PROGRAM Session 7 - FULL PROGRAM Session 8 - FULL PROGRAM

The following content is kindly offered to you, free of charge, from RS Gymnastics. Show your appreciation by checking out their website, follow them on Instagram and Facebook and tag them showing them your progress. Session 1 - FULL PROGRAM Session 2 - FULL PROGRAM Session 3 - FULL PROGRAM Session 4 - FULL PROGRAM

BASIC TECHNIQUE The bar will start in the front rack position with the feet underneath the hips the toes turned out slightly. Weight should be on the heels. To start the dip, hips slightly go back, chest stays upright and it should only be a quarter squat. As soon as you reach the bottom of the dip, you will then squeeze your bum to extend the hips (Drive). Try and be as aggressive as possible. As you finish the extension of the drive, begin driving the bar with the arms upwards, quickly lifting the feet and transitioning them into the split position, punching the arms into a locked-out overhead position. When the bar is secure overhead, you will recover with the front foot in half way and then the back foot to catch the front foot to be back to parallel. BACK RACK To help learning the foot work you can also do Split Jerk Behind the neck . As the bar is in the back rack position it will be easier for the bar to get into the right position overhead as it doesn’t have to go around your face so it doesn’t pull the bar out of line. This is a good way to practice if you want to just focus on your footwork. COMMON FAULTS The most common errors in this exercise are: 1. Keeping the chest up in the dip whilst allowing the hips to go back a little at the [...]