Description:

Combo Dip Swing combines the movements of the front and reverse dip swings.  This is an exercise performed on the parallel bars and is designed to develop dynamic strength in the upper body.  When performed correctly, there will be no intermediate swings in between the front and reverse dip swings.  Scale by performing forward and/or backward dip swings individually.  For best results, begin with a forward dip swing as it is generally easier to initiate the momentum required to combine the two dip swings.

Process:

• begin in a support with core engaged and arms locked out
• initiate a small swing while in a support
• at back end of the arc (when your feet are behind you), begin to bend elbows to dip body down
• keep your chest and hips open as you cross vertical
• naturally allow your hips and chest to scoop into a hollow position and simultaneously extend elbows to finish in a support position with legs in front of you
• when you hit the pinnacle of the front swing, begin bending elbows again and maintain a slight hollow position to initiate a reverse swing
• keep your chest and hips slightly hollowed as you cross vertical
• naturally allow your hips and chest open up into a slight arch position and simultaneously extend elbows to finish in a support position with legs behind you