If you’ve ever looked at the rings during a WOD and thought, “I’m not quite there yet,” you’re not alone. The ring dip is a challenging movement that requires upper body strength, shoulder stability, and control — and like many advanced skills in CrossFit, it takes time to build.
That’s why at BayWay CrossFit, one of the top gyms in Baytown, we teach smart progressions — including a great modified ring dip using a box.
In today’s Technique Tuesday, we’re showing you a great way to build volume, develop the right muscles, and learn the mechanics of an unassisted ring dip, all while staying safe and in control.
Here’s how to do it:
✅ Step-by-Step: Modified Ring Dip Using a Box
1. Setup
Start by placing a sturdy box underneath a set of low rings. The rings should be at or slightly above shoulder height when you’re seated or kneeling on the box.
2. Hand Position
Grab the rings firmly with your palms facing inward. Keep your wrists neutral and elbows close to your body — just like you would in a full ring dip.
3. Feet on the Box
Either sit on the box or place your feet on top, depending on your mobility and strength. The idea is to use your legs to assist the movement — not to take over completely.
4. Controlled Lowering
With control, lower yourself down between the rings. Elbows should stay close, and the shoulder dips just below the elbow line. Think “tight and smooth” rather than fast and loose.
5. Drive Up
Press through the rings and your legs to return to the top position. Your triceps, chest, and shoulders should all be engaged. Keep your core tight to avoid swinging.
💡 Why It Works
This variation helps de-load your bodyweight, letting you practice more reps and sets with better form. It also allows you to gradually build strength in the right muscles, instead of skipping ahead and risking injury.
It’s a great drill for:
- Beginners working toward their first ring dip
- Athletes returning from injury
- Anyone trying to add volume without overloading the shoulders
🧠 Coaching Tip
As you get stronger, you can reduce how much your legs help. Try moving your feet further out, or keeping your toes on the box with your heels off. The less help you give yourself, the harder the dip becomes — just like the real thing.
At BayWay CrossFit, we’re more than just a workout — we’re here to help you move better, get stronger, and stay consistent. Whether you’re just starting out or chasing that next level skill, our coaches have your back.
If you’re looking for CrossFit in Baytown or wondering how to get started, come try a class with us! We’ll meet you where you’re at — box, rings, and all.
📍 BayWay CrossFit – Gyms in Baytown that care about technique, safety, and long-term progress.