Leg-Assisted Ring Dip July 28, 2026 Set the rings at a height where the arms are fully extended and the feet are just off the ground. Take a full grip across the palm. Start in a strong support position with the rings turned out slightly. Lean the shoulders forward as you lower. Let the feet touch the ground and use as much leg assistance as needed. Lower until the elbows are around 90 degrees, or slightly below if you can control it. Then push back up, using the legs as needed, and return to the support position. Do: 2–4 sets 1–5 reps Stay controlled. Use enough assistance to keep the reps clean. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Calisthenics Share this post Share Copy link Opens your share menu — including Instagram Stories.
Set the rings at a height where the arms are fully extended and the feet are just off the ground.
Take a full grip across the palm.
Start in a strong support position with the rings turned out slightly.
Lean the shoulders forward as you lower.
Let the feet touch the ground and use as much leg assistance as needed.
Lower until the elbows are around 90 degrees, or slightly below if you can control it.
Then push back up, using the legs as needed, and return to the support position.
Do:
Stay controlled.
Use enough assistance to keep the reps clean.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.