Exercise Ball Dip

Setup

1. 01Brace a stability ball against a wall or have a partner hold it steady to learn the movement.
2. 02Sit on the front edge of the ball and place both hands beside the hips, fingers forward.
3. 03Walk the feet out and slide the hips just off the ball.
4. 04Keep knees bent at about 90 degrees to start; straighten the legs to progress.

Execution

1. 01Lower the hips toward the floor by bending the elbows to about 90 degrees.
2. 02Keep the elbows pointing straight back and the hips close to the ball.
3. 03Press back up until the elbows lock out.
4. 04Control the ball the entire time; do not let it roll away behind you.

Checkpoints

• -Elbows bend to roughly 90 degrees at the bottom.
• -Hips travel straight down, staying close to the ball.
• -Shoulders stay down and back, not rolled forward.
• -The ball stays still under the hands throughout the set.

Common mistakes

• -Letting the ball roll backward and losing the base.
• -Drifting the hips far forward, which shifts strain to the front of the shoulder.
• -Shrugging the shoulders at the bottom of the dip.
• -Bouncing out of the bottom position.