The strict technique of the impossible dip consists of performing a bottom with the body leaning back, the shoulders further back than the elbows and the hips at the height of the hands. In addition, it must be climbed without using roll, drive or inertia. It is a movement with a fairly high difficulty, but that can be worked on little by little. 

 **Must know** 

 - The program is designed to be done twice a week, with an extra routine in case you want to do a third session. 

 - We recommend holding out for a while in the first levels to prepare the joints, since it is a trick that affects the elbows a lot, and if you do not have them well prepared it can cause pain. 

 - It is a maximum strength exercise, so when you are working on the progressions you can use long breaks, between 2' and 3'. 

 **Requirements** 

 Being able to make at least 15 dips on the parallels. 

 **Necessary material** 

 Parallel bars.

Impossible Dip

In this level we will prepare for the impossible dip work with some basic dip exercises. This is because the impossible dip is a very hard exercise with the elbows, and it is necessary to have a good preparation in them to avoid injuries and pain. We will also start working in the hollow position, with contracted abs, which is what we will use in the impossible dip.

Prevention and preparation

Now that we're better prepared, we introduce two more specific exercises for impossible dip and focus on hollow dip work.

Impossible Dip initial contact

Partial repetitions

In this level we introduce assisted reps with poles, an exercise already very close to what would be the real impossible dip. If you don't have poles like the ones in the video, you can use a partner's fists. Also , we continue to strengthen the progressions.

Assisted repetitions

At this level we already begin to make impossible dip attempts, I recommend making them closer and closer to resting the forearms on the parallel bars, until you manage to do it by touching it and finally doing them correctly.

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Impossible Dip

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