Korean Dips

Setup

1. 01Stand in front of a hip-height straight bar and grip it behind you slightly wider than shoulder width.
2. 02Press to a support hold with the bar behind the hips or lower back and arms locked.
3. 03Lean the chest slightly forward and keep the legs together in front of the bar.
4. 04Confirm ample shoulder extension mobility with partial reps before going deep.

Execution

1. 01Bend the elbows and lower the body in front of the bar under control.
2. 02Let the shoulders travel into extension as the bar tracks up the back.
3. 03Descend only as far as shoulder comfort allows, ideally upper arms near parallel.
4. 04Press back up to a locked-out support hold behind the hips.

Checkpoints

• -Elbows track back, not winging out sideways.
• -Shoulders stay actively depressed, not shrugged into the ears.
• -Body stays close to the bar throughout the rep.
• -Depth stays within pain-free shoulder extension range.

Common mistakes

• -Diving into full depth without the shoulder mobility to support it.
• -Swinging the legs to generate momentum.
• -Letting the bar drift far from the body, which cranks the shoulders.
• -Shrugging hard at the bottom instead of staying packed.