Push · Calisthenics
Korean Dip - The complete guide
The Korean dip significantly extends the range of motion by having the feet elevated on a separate surface - an advanced dip variation that adds extra depth and shoulder demand.
How to perform it
- 1Place your hands on two parallel bars or chairs, and your feet on a third elevated surface behind you
- 2Start in the top position with straight arms
- 3Lower yourself into a noticeably deeper range than a regular dip allows
- 4Keep your torso slightly leaning forward to protect the shoulders
- 5Press back up to straight arms with full control
Common mistakes
⚠️ Going deeper than shoulder mobility allows, straining the joint unnecessarily
⚠️ The torso becomes too vertical, increasing shoulder strain
⚠️ Attempting it without solid regular dip strength of at least 10-12 reps
Progression - the path to mastering it
1. 10-12 strict regular dips
2. Korean dip with a small extra depth
3. Korean dip with moderate extra depth
4. Korean dip with full depth
5. Weighted Korean dip
FAQ
Why is it harder than a regular dip?
The extra depth significantly extends the range of motion, requiring more strength throughout the movement and placing higher demands on shoulder mobility.
How deep should I go?
Only as deep as you can control without shoulder pain - build the depth gradually over weeks, not in a single session.
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