Dip Swing

Back Uprise from Dip Swing

  • At the peak of the front swing, initiate full dip
  • Ride the swing out in the bottom of the dip
  • Start pressing out of the hole as the back swings starts assisting press out
  • Finish in a horizontal body position with elbows fully locked
  • Continue on with regular swing or get ready to link the next movement

Back Uprise to Handstand from Dip Swing

  • At the peak of the front swing, initiate full dip
  • Ride the swing out in the bottom of the dip
  • Start pressing out of the hole as the back swings starts assisting the press out
  • Finish in a handstand position

CrossFit Games Breakdown 12.2

Welcome to Week 2 of the 2012 CrossFit Games and we're going to break down 12.2! In this video we'll talk about some warm-up, key positions, movement patterns, and strategies to get you prepped and prime for high volume and high loads with your 10 minutes of Snatches.

Even for the stronger athletes, the key to this workout is getting the skill and technique down and keep it consistent throughout the whole workout. Strength may carry you through the first couple of steps in the ladder, but the weight jumps are big enough where if you don't have your skill nailed down the wall comes hard and fast.

  1. Watch KStar's 12.2 Movement Prep and Mechanics on MobilityWOD
  2. Shoulder Movement Prep:
    • Arm Circles, and add global extension when arms are at the top
    • Shoulder Passes with PVC pipe
    • Hang in the bottom of your Dip on P-Bars, and add swing at the bottom of your dip
  3. Hip Movement Prep:
  4. More Shoulder Movement Prep:
  5. More Hip Movement Prep:

Use these drills to get warm and really prime your shoulders and hips with a focus on the skill for the Snatch movement. Use the first step in the ladder to really exercise that skill so you can be confident to count on it when it gets heavy!

Dip Swing Progression

In this video, Carl demonstrates how to use the dip swing as a good warm-up or shoulder prep to skill transfer to other movements. 

Note that this is something you want to build slowly and not to go crazy with - make sure you've built up the strength to be able to hold the bottom of your dip on tension with your shoulders; stay connected with your body in a neutral, hollow body position, and only swing as much as you can maintain stability with your wrists firm and elbows vertical at all times.

Front Uprise from Dip Swing

  • At the peak of the back swing, initiate full dip
  • Ride the swing out in the bottom of the dip
  • Start pressing out of the hole as the front swing starts assisting the press out
  • Finish in a horizontal body position with elbows fully locked
  • Continue on with regular swing or get ready to link the next movement