Im (Possible) Dip

1
Contents
Chapter 1 - Introduction 7
Introduction 7
Why I wrote this book? 7
Chapter 2 - Mechanics and anatomy 8
Chapter 3 - Technique 9
Chapter 4 - Core preparing 12
Introduction. 12
Pikes. 12
Elbows plank. 13
Hollow back rockers progression. 13
Contents
Tuck to opened hollow back. 16

Invert plank. 19
Chapter 5 - Basic strength 20
Weighted dips. 20
Weighted pull ups. 21
Triceps extension. 22
Chapter 6 - Test and preparing exercises 23
Introduction. 23
Test exercises. 23
Chapter 7 - PREPARING EXERCISES (LEVEL #1) 25
Invert plank leant backward (elbows). 25
Leaning backwards on p-bars (elbows). 25
Invert impossible dip without leaning. 26
Invert plank leant backward, descending (knees on p-bars). 28
Conclusion. 29
2
3
Contents

Invert plank leant backward (palms). 30
Leaning backwards on p-bars (palms) 30
Leaning from assisted L-sit. 31
Invert plank leant backward descending. 33
Invert plank leant backward push ups(knees on p-bars). 34
Contents
Invert plank climbing (wall). 36
Victorian cross rises. 37
Invert plank leant backward push ups (floor). 38
Invert plank slides on p-bars. 39
Invert plank leant backward (wall). 40
Chapter 11 - PRACTICE 43
Invert impossible dip. 43
Assisted impossible dip (legs on poles). 44
Impossible dip with elbow’s booster. 44
Conclusion. 46
Chapter 12 - Conclusion 47
5
Hello guys. It is Artem Morozov, the mentor of the Calisthenics School,
the project where I share my training and coaching experience with people
around the globe.
Handstand one arm is my favorite move and writing this book was a great
pleasure. It is a quite unique move because handstand one arm can be found
everywhere: gymnastics, circus arts, calisthenics, acrobatics and many more.
Russia is well-known for its’ equilibristics performers so after dealing so

much with handstand, coaching people and learning its' anatomy I decided to
share all my knowledge with you. Also if you follow my pages in Instagram, FB
and YouTube, you might have noticed that I asked all my followers to send me
their one arm handstands. Based on these videos and photos I made analysis. I
revealed most common mistakes and troubles and created an unique program
which will solve all of them and will speed up your progress in this trick.
In this book you will find exercises that at first blush are not related to
handstand at all but at the end you will see how harmonically all of them will
help you to get confident and build this beautiful body-line while being upside
down.  
I hope this book will help many people to explore this amazing world of one
Hello
arm handstand safely and without injuries. You will understand how to hold
the whole world on your palm!
I also would love to express my deepest gratitude to my friends without

who this book could not be finished:
‣ Oleg who with me on the pictures and the video blocks
‣ Dasha who helped me with translation of this book
‣ Denis who has brought the greatest contribution in creating this book
by translating the text, designing the whole book and creating a handy web-
page
Also, I would like to mention our awesome sponsors:
➡ Circus Props and Calisthenics Tools – https://circusprops.net – the best

handstand equipment and price/quality ration on the market. Get their
equipment asap if you feel an urgent need in more handstand possibilities!
➡ Calisthenics School – https://calisthenics.school – my favorite project,

which I am fully dedicated to. Lots of useful articles and videos. Add to your
bookmarks to have instant access!
6
Impossible dip
Introduction
It was the first trick I invented and actually I got it really fast but I didn’t
understand how hard it is when you do it with correct technique and having no
foundation. Let me start with a little story how it comes to my mind. I have
seen the video of Vadym Oleynik where he did an attempt of a strange exercise.
Chapter 1 - Introduction
He took off his elbows from dip bars vertically while his feet were on vertical
poles of p-bars. Fulcrum- palms weren’t in the same place with center of the
mass, which makes this trick so impressive. Of course this was an effect of legs
assistance and pushing of poles. I started to think how can I do it without poles
assistance. Well, first idea was that you have to move your center of the mass,
but standing on elbows you fix(pin) your upper body position and shouldn’t
move it. Only one chance to move your mass is to move your mass with lower
body, with legs. But to move your legs without bending in pelvis you have to
lean your body and lift it up a bit. This move feels like beginning of front lever
rise. When your center of the mass is right into fulcrum you get the most
efficient position for press. Also, after you get this point when you are able to
press up your body, you can lean back even more. If you will keep the center of
the mass at the same point, you will be able to perform the trick.
I have made my first impossible dip after 3 months of work, it wasn’t so

clean but anyway it gave me understanding that this trick is possible and you
can do it without legs assistance. After I had 1 year to clean it and to increase
the angle. In this course I will teach you everything I’ve learned about
Impossible dip (TED).
7
Mechanics and anatomy
I touched mechanics of motion in previous chapter but let’s clarify the most
important moments and make them visually clear.
Well, let’s have a look at the picture

2.1, there you can see how should
look like initial position, we will
Chapter 2 - Mechanics and anatomy
operate with 2 angles, angle of your

body and angle in elbows the more
angle A the more you move your
mass backward, the more angle B the
more you can compensate it.
Pic. 2.1
The more both angle the harder

will be impossible dip execution.
Then lift up your body with triceps
extension and get final position
shown on picture 2.2.
You will get the main burden on

the following muscles: triceps, rear
beam of deltoid, core muscles, lats
Pic. 2.2
and teres major. Feature of this trick
is that when you increase angles, you almost evenly increase burden on all
target muscles. This makes the impossible dip hard from the one hand and full
from the other.
8
Let’s discuss what different muscles do while impossible dip. Obviously,
triceps straighten your elbows and push your body up, it is the main move of
the trick. Rear beam of deltoid keeps the leaning; the more you lean back - the
more burden triceps will get. It saves you from falling backwards. Teres major
and lats keep leant and lifted body angle. And core muscles keep your body
solid and straight.
Technique
Technique is the most important thing for every calisthenics movement, but
here it is just vital. If you will do it incorrect, you will lose sense of the trick.
Chapter 3 - Technique
And it will look like strange dip on p-bars.
I think important to start this chapter with braking of the myth that help of
the wrist is playing vital role. Actually If you know correct technique you can
do impossible dip even with opened grip. But what is the correct technique,
how to overcome first moment of taking off, here we will discuss this points.
Pic. 3.1
Take the initial position: forearms on p-bars, body straight, leant backward
and lifted. Core muscles all stressed. Make sure that your wrist pronated, it
helps with concentration of all forearm muscles under radius. (Pic.3.1)
9
Also I want to note that you have to move your body forward before lifting
up. Imagine that you want to pull place of your grip to your pelvis. It will help
you with mass replacement. That is how you will get the most efficient position
for pressing.
After you have to stress your triceps and lift up your body, keeping the same
leaning and straight body. Easier to say then do, and I know it, but soon you
will get all the exercises to prepare
your body and some tricks to
understand hard moments.
On pictures 3.2-3.3 you can

compare initial position and
beginning of lifting up. This moment
is the most important point in

impossible dip so make sure that you
understand this motion. That is why
let’s stop here and go in depth with
technique.
Pic. 3.2
To get position shown on picture

3.3 you have to move your chest
forward, imagine that you pull
towards yourself these p-bars. You
can see also changing in shoulders
position and upper back. On picture
3.2 my upper back behind my
shoulders and on 3.3 you can see that
they are almost in like if we look
straightly from the side.
Pic. 3.3
10
Incorrect form is alsoa vital point to discuss, and it will make you more
confident in understanding of your form. You can get a few mistakes while
doing impossible dip.
First is shoulders overturning. You can get this mistake because of triceps
weakness. You can’t push only with them, that is why your body makes
decision to help with shoulders.
Second mistake is pelvic bent
while doing impossible dip. You
can get this mistake because of
muscles weakness, which keep
leaning of your body.
Also, you can combine mistakes
in execution which is so common
for beginners. You can see how this
looks like on pictures 3.4-3.5-3.6.
Following chapters will be helpful
for fixing of theses mistakes and
getting good technique.
Pic. 3.4
Pic. 3.5 Pic. 3.6

11
Core preparing
Introduction.
As we’ve already discussed, core is important for straight body line. Also
when you keep it stressed, your body is more solid and you can work with
other muscles more efficient, it is suitable for most of calisthenics trick. We’ve
already done almost all the exercises for core in front lever course, but let’s
repeat them and add some more exercises.
1. Pikes (Pic 4.1 - 4.2)

Chapter 4 - Core preparing
Target muscles:
Abdominal muscles
Pic. 4.1
Technique of execution:
Lie down in hollow back

position, your upper back and
legs should be elevated. Then,
bring your hands and legs
together. Keep waist on the
floor through all the movement.
Pic. 4.2
12
2. Elbows plank (Pic. 4.3)
Take the plank position, stress ABS and make posterior pelvic tilt, round
your upper back.
Target muscles:
Abdominal muscles,

serratus
Pic. 4.3
2. Hollow back rockers progression
Take We will consider This exercise very attentively and describe all steps
of progression.
1 STEP (Pic 4.4 - 4.5)
Lie down on the floor, take

your knees and pull up. You
should touch the floor only
with your waist.
Pic. 4.4
13
Remember this position
and core muscles stressing.
Then rock in that position.
Pic. 4.5
2 STEP (Pic 4.6 - 4.7)

your knees and pull up. You
should touch the floor only
with your waist.
Pic. 4.6
Remember this position

and core muscles stressing,
then let your knees go.
Then rock in that position

without grab assisted.
Pic. 4.7
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3 STEP (Pic 4.8 - 4.9)
Technique:
Lie down on the floor. Make hollow back position, keep palms near hips.
Pic. 4.5 - 4.6.
Kick up into handstand, back to the wall. Go away from the wall, the
distance between palms and the wall should be around 1-1.5 meters. Straighten
your knees, push back and stretch your shoulders.

Pic. 4.8
Roll in that position.
Your legs and upper back shouldn't touch the floor through all the
movement.
Pic. 4.9
You should go up only with twisting of body.
The angle between your legs and body shouldn't be changed while rolling.
Keep smooth curve.
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4 STEP (Pic 4.10 - 4.11)
Lie down on the floor. Make hollow back position, keep arms near head.
Pic. 4.10
Roll in that position. Your legs and upper back shouldn't touch the floor
through all the movement.
Pic. 4.11
You should go up only with twisting of body. The angle between your legs
and body shouldn't be changed while rolling. Keep smooth curve.
4. Tuck to opened hollow back

In this exercise we will also have steps of progression, but only two.
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1 STEP (Pic. 4.12 - 4.15)
Lie down on the floor, take your
knees and pull up.
You should touch the floor only

with your waist. Remember this
position and core muscles
stressing.
Slowly move your arms up and

then to the head, through all the

move keep your legs in tuck
Pic. 4.12 position.
Pic. 4.13
Pic. 4.14
Through all the

movement keep hollow
body position and try to
touch the floor only with
waist.
Pic. 4.15
17
2 STEP (Pic. 4.16 - 4.19)

your knees and pull up.
Pic. 4.16
You should touch

the floor only with
your waist.
Remember this
position and core
muscles stressing.
Pic. 4.17
Slowly move
your arms up and
then to the head,
straighten your
legs also.
Pic. 4.18
18
Through all
the movement
keep hollow
body position
and try to touch
the floor only
with waist.
Pic. 4.19

Invert plank (Pic. 4.20)
Lie down on your back, put your elbows on the ground, lift up your pelvis.
Your body have to be straight, posterior pelvic tilt should be done by
stressing of gluteus and abdominal muscles.
Pic. 4.20
Your body have to be straight, posterior pelvic tilt should be done by

stressing of gluteus and abdominal muscles.
Target muscles: All core muscles.
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Basic strength
Basics exercises are also important for impossible dip. But there is some
specific thing. While doing the trick, you have short time of maximum
burden, so we will not focus on endurance at all. This point makes
impossible dip so different from statics tricks where endurance is vital for
holding more then 5 seconds.
That is why doing basics we will only perform 1-3 reps with maximum
weight which you can lift. It’s important to say that you have to be prepared
for such a hard work, so make sure that you are already confident with small
weights and ready to lift more, also take more time for warming up where
you should prepare all the muscles, tendons and joints.
Chapter 5 - Basic strength
Weighted dips (Pic.5.1-5.2)

This exercise will help you to increase your triceps strength, and make you
confident with the position. This is vital for impossible dip.
Pic. 5.1 20 Pic. 5.2

Take initial position on dips. Bend your elbows and go down. Make sure
that you keep your body straight. Take care about decreasing of leaning
your body should be almost vertical through all the movement.
Target muscles: Triceps, chest, deltoid.
Weighted pull ups (Pic.5.3-5.4)
As we’ve discussed, lats and teres major, minor are important when you
need to hold leaning. That is why you see pull ups here.
Hang the bar on shoulders width, round your upper back and pull as

high as possible. Don’t bend your elbows more then on 30 degrees. Try to
work only with your upper back pulling your shoulder bone to the body.
Target muscles: Teres major, teres minor, long head of triceps.
Pic. 5.3 Pic. 5.4

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Triceps extension (Pic. 5.5-5.6-5.7)
We will discuss, two variations of this exercise, so you will be able to make
little progression and choose level which is fit for you.
Take a position of regular plank on elbows. Your elbows should be parallel to

each other. Stress your triceps and lift up your elbows. Don’t help with other
muscles, focus on triceps. To make this exercise harder and more efficient for
target muscle, move your shoulders forward and do the same move. You will
decrease angle in your elbow in initial position what will stretch your triceps

and increase range of movement.
Pic. 5.5
Pic. 5.6
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Pic. 5.7
Chapter 6 - Test and preparing

Test and preparing exercises
Introduction
It’s always a hard decision how to spread preparing exercises for all the
tricks and impossible dip isn’t an exception. Impossible dip consists from
two main moves: angle holding and triceps extension. And we can spread
all preparing exercises on this two block. But then we will miss a lot of
details how to combine them and create a progression. That is why I spread
all preparing exercises on 4 levels. Inside each level you will find exercises
for both main moves and I will mark them to give you understanding what
you work for. Firstly, we will determine weak points and understand what
do we have to pay attention to more.
NOTE: It doesn’t mean that you have to choose only a few exercises from
each level and just pay more attention.
Test exercises
Les’t test where you have weak point to work more efficient. Take initial
dip position and lean back, keep your body straight,
23
Pic. 6.1
if you can hold it straight

more then 10 seconds and
your angle more then 30
degrees. (Pic.6.1)
repeat it with elbows on
p- bars. It is initial
impossible dip position
(Pic.6.2).
If you can hold both

Chapter 6 - Test and preparing
positions easily, probably

you have weaker triceps
and pushing muscles in
this move.
And opposite - if you

bend your pelvis every
time while leaning, you
must have weak core,
lats, teres major and
rear beam of deltoid.
Of course, for most

people it comes
together, so it’s hard to
say that one part is
absolutely weak and
other absolutely
prepared. We can only
see predisposed.
Pic. 6.2
24
PREPARING EXERCISES
(LEVEL #1)
1. Invert plank leant backward (elbows) (Pic. 7.1)
Chapter 7 - PREPARING EXERCISES (LEVEL #1)

Take invert plank position. Lean backward and unbend a bit your elbows,
keep your body straight. The more you will unbend elbows the more
burden you will get.
Pic. 7.1
Target muscles and specification: Rear beam of shoulders, trapezius

muscle, core. Suitable for angle holding.
Sets and reps: 5 sets 30 sec.
2. Leaning backwards on p-bars (elbows)

(Pic. 7.2-7.3)
Take the position where your forearms are on p-bars, keep your core
stressed and scapulas depressed. Lean back and lift up your body. If you fill
that your pelvis starts dropping, stop the movement, keep static position
for a few seconds and back into initial position.
25
Pic. 7.2 Pic. 7.3
Target muscles and specification:
Rear beam of shoulders, trapezius muscle, core. Suitable for angle holding.
3. Invert impossible dip without leaning

(Pic. 7.4-7.5-7.6)
Take initial position for regular dips. Stress your core and lean back just
a bit or even keep vertical position. Then bend your elbows and perform
negative dip. Your elbows should go along the body, and in final moment
lie down on p-bars.
26
Target muscles and
specification:
Rear beam of shoulders,

trapezius muscle, core. Suitable

for angle holding.
Pic. 7.4
Pic. 7.5
Sets and reps:
5 sets 30 sec.
Pic. 7.6
27
4. Invert plank leant backward, descending
(knees on p-bars) (Pic. 7.7-7.8)
Do invert plank on p-bars. Place your legs on bars like shown on picture 7.6.
Pic. 7.7
Pic. 7.8
28
This position of the legs when your knees* on bars will help with
decreasing of lever. Lean backward as much as possible. Move your elbows
towards bars as slow as possible. Touch bars in final moment and keep
position for a few seconds.
*In this case I meant opposite side of knees.

Target muscles and specification:
Triceps, rear beam of shoulders, trapezius muscle, core. Suitable for

triceps extension and angle holding.
Sets and reps: 5 sets 8 reps.
5. Conclusion
First level of preparing exercises shouldn’t be too hard for execution.

Make sure that you make all the exercises with correct technique. Don’t
exclude exercises, all they should work in tandem. Sets and reps should be
selected up to personal feelings and based on weak points. I outlined
numbers in comparison with each other and based on progress of my
students and my own experience.
29
PREPARING EXERCISES
(LEVEL #2)
1. Invert plank leant backward (palms) (Pic. 8.1)
Take position of invert plank, you should stay on feet and palms only.
Keep your body line straight, pay attention to the position of your hips.
Make a few steps backward and lean. Keep your elbows locked and you will
feel static burden on your triceps. Take care and don’t overload your
triceps - it could be dangerous , that is why I decreased amount of sets and
holding time.
Pic. 8.1
Target muscles and specification: Triceps, rear beam of shoulders,

trapezius muscle, core. Suitable for triceps extension and angle
holding.
2. Leaning backwards on p-bars (palms)

(Pic. 8.2-8.3)
30
Take initial dips position, keep your core stressed and scapulas
depressed. Lean back and lift up your body. If you feel that your pelvis
starts dropping, stop the movement, keep static position for a few seconds
and get back to the initial position. This exercise imitates the final position
Chapter 8 - P PREPARING EXERCISES (LEVEL #2)

in impossible dip.
Pic. 8.2 Pic. 8.3
Target muscles and specification: Rear beam of shoulders, trapezius

muscle, core. Suitable for angle holding.
Sets and reps: 2 sets 10-15 sec.
3. Leaning from assisted L-sit (Pic. 8.4-8.5)

Take L-sit position on p-bars and place your feet on bars. Check position
of your hips, they should be on the same line as your wrists.
31
Unbend your pelvic and straighten the body line. To perform it, you have
to lean back. Keep final position for 3 seconds. If you feel that it is too hard,
you can make this move less advanced: move your pelvis forward to the
initial position and you will get less leaning in final step. Also, this exercise
could be used as a static one, just make it slow and hold final position
around 15 seconds. You will see exact numbers in sets and reps block.
Pic. 8.4
Pic. 8.5
Target muscles and specification: Triceps, rear beam of shoulders,

trapezius muscle, core. Suitable for triceps extension and angle holding.
Sets and reps: 3 sets 12 reps or 2 sets 10-15 sec.
32
4. Invert plank leant backward descending
(Pic. 8.6-8.7)

Take initial dips position, keep your core stressed and scapulas
depressed. Lean back and lift up your body. If you feel that your pelvis
starts dropping, stop the movement, keep static position for a few seconds
and get back to the initial position. This exercise imitates the final position
in impossible dip.
Pic. 8.6
Pic. 8.7
Target muscles and specification: Triceps. Suitable for triceps extension.
33
PREPARING EXERCISES
(LEVEL #3)
1. Invert plank leant backward push ups
(knees on p-bars) (Pic. 9.1-9.2-9.3)

Take invert plank position on p-bars, place your legs on bars like shown
on picture 9.1. This position of the legs - when your knees on bars - will
help with decreasing of lever. Lean backward as much as you can. Then go
down, move your elbows along the body and touch bars with forearm. After
getting this invert plank on elbows, push up, and get back your initial
position. While doing movement, keep your body straight and don’t drop
your hips. Especially when you go up.
Pic. 9.1
34
Pic. 9.2
Pic. 9.3
Sets and reps: 3 sets max reps.
35
2. Invert plank climbing (wall) (Pic. 9.4-9.5)
Take invert plank

position, feet near wall.

Climb up with your feet.
If you want to make it
easier and add this
exercise in second level of
preparation, you can go
further from the wall with
your palms.
For this level of

preparation you have to
keep your arms with 90
Pic. 9.4
degrees to the floor. You
should climb up till
horizontal line or a little
bit more. Climb up and
then go down. Keep your
arms straight with locked
elbows.
Target muscles and

specification: Rear beam
of shoulders, trapezius
muscle, core. Suitable for
angle holding.
Sets and reps: Pic. 9.5
3 sets 15 reps.
36
3. Victorian cross rises (Pic. 9.6-9.7)

Lean your arms on p-bars,

bend your knees and lift up
your straight body. Final
position is assisted victorian
cross. Go down and repeat.
Make this move slow and
smooth without swinging.
Don’t protract your scapulas,
try to retract them, it means
that you should press your
chest out in final position.
Pic. 9.6
Pic. 9.7
If you want to
make it more
advanced, straighten
your knees and do
the full form.
Target muscles
and specification:
Rear beam of
shoulders, trapezius
muscle, core.
Sets and reps:
3 sets 15 reps.
37
PREPARING EXERCISES
(LEVEL #4)
1. Invert plank leant backward push ups (floor)
(Pic. 10.1-10.2-10.3)
Chapter 10 - Preparing exercises. Level №4
Take invert plank position on the floor, and lean backward as much as
you can. This position on the floor with leaning is much harder than the
position we’ve got in the previous block in first exercise. Then, go down,
move your elbows along the body and touch the ground with forearm. After
getting this invert plank on elbows, push up and get back your initial
position. While doing the movement, keep your body straight and don’t
drop your hips. Especially when you go up.
Pic. 10.1
Pic. 10.2
38
Pic. 10.3
Sets and reps: 3 sets max reps.
2. Invert plank slides on p-bars

(Pic. 10.4-10.5- 10.6)
Take invert plank position on p-bars. Lean back with sliding of feet. Get
leant position, fix it for a few seconds and slide back. While pushing back,
you have to work only with arms. Keep your arms straight with locked
elbows.
Pic. 10.4
39
Pic. 10.5
Pic. 10.6
Target muscles and specification: Triceps, rear beam of shoulders, teres

major. Suitable for angle holding.
3. Invert plank leant backward (wall)

(Pic. 10.7-10.8).
Take invert plank position, feet near wall. Put your palms closer on 5 cm
and climb up with your feet. Keep your arms straight with locked elbows.
Hold horizontal position for a few seconds, then take rest and repeat.
40
While this move you’ll get a lot of burden on your triceps, so take care
about overtraining. You can start with only one rep and then increase it
with the time.

Pic. 10.7
Pic. 10.8
Target muscles and specification: Triceps, rear beam of shoulders, teres

major. Suitable for angle holding.
41
PRACTICE
Practice is one of the most important part in all calisthenics tricks.
Impossible dip isn’t an exception. With this training program you can start
practice form the very beginning. When you are on second level or upper in
preparation exercises. I spread exercises in this chapter from the easiest to
hardest. And all of them will improve the target muscles especially for
impossible dip. The last step in this block is impossible dip itself. Well, let’s
get started!
1. Invert impossible dip (Pic. 11.1-11.2-11.3)

Chapter 11 - PRACTICE
Take the initial dip position. Lean back and keep your body straight and
elbows locked. Incline as much as possible, and bend your elbows, slow and
smooth towards the bars.
Pic. 11.1 Pic. 11.2
42
Pic. 11.3
Lower your body till

touching bars with your
forearms. Each time try to
increase leaning. After
jump, back and repeat
again.
2. Assisted impossible dip (legs on poles)
(Pic. 11.4-11.5-11.6)
Take the position where

your forearms are on p-bars,
keep your core stressed and
scapulas depressed. Lean
back, and put your feet on
poles of p-bars. Make
impossible dip with legs
assistance.
Pic. 11.4
43
Pic. 11.5 Pic. 11.6

You can unbend your ankle or you even can start with bend knees and
then help with unbending. Then slowly go down, feet can slide on poles.
Don’t lose leaning while whole movement.
3. Impossible dip with elbow’s booster

(Pic. 11.7-11.8-11.9)
Take the position where your forearms are on p-bars, but elbows
elevated, keep your core stressed and scapulas depressed. Lean back and
try to perform impossible dip. Don’t try to take much leaning, back on the
first step. If you still can’t take off your elbows, increase height of booster. I
used fitness covers, for example.
44
Pic. 11.7 Pic. 11.8
Pic. 11.9
45
Conclusion
While practicing you can also use some exercises in pairs with your
training partner. Also will be useful exercises with rubber assistance. When
you work out in pairs help should be based on weak points of partner. For
example when your partner has problems with keeping of leaning place
your palm on waist and other on quadriceps. Push the waist and in the
same time help to lift up body. if you feel that legs aim to go into L-sit press
with second palm placed on quadriceps. You can use rubber only one
obvious way. Set it on p-bars and put your feet on it. It will push you up as
much as much you will stretch it.
46
Conclusion
Even though impossible dip is considered to be one of the most top
elements in calisthenics (like planche, front lever, etc), it’s possible to learn
how to do it much faster, especially now when you have the knowledge.It’s
Conclusion
worth mentioning that impossible dip less depends on genetical data,
which makes it more attractive for athletes of all kinds of weight and
height. If you bought some amount of courses and you don’t know what to
begin with (or you don’t have any preferences) - begin with it. It’s silly
advice on anatomy’s point of view because it won’t give you the needed
foundation for planche, front lever, handstand and one arm handstand.
However, on psychology’s point of view this element is more preferable: if
you learn how to do this, you have more energy and motivation for future
trainings of elements outlined above.
If you read my previous courses, you can notice that the amount of
exercises is less, but it doesn’t mean this course is less effective and
informative. This feature is a result of a less variety of impossible dip.
47
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48

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1

Tuck to opened hollow back. 16

Chapter 8 - PREPARING EXERCISES (LEVEL #2) 30

Russia is well-known for its’ equilibristics performers so after dealing so

I also would love to express my deepest gratitude to my friends without

‣ Oleg who with me on the pictures and the video blocks

‣ Dasha who helped me with translation of this book

Also, I would like to mention our awesome sponsors:

➡ Circus Props and Calisthenics Tools – https://circusprops.net – the best

➡ Calisthenics School – https://calisthenics.school – my favorite project,

I have made my first impossible dip after 3 months of work, it wasn’t so

Well, let’s have a look at the picture

operate with 2 angles, angle of your

The more both angle the harder

You will get the main burden on

On pictures 3.2-3.3 you can

is the most important point in

To get position shown on picture

Also, you can combine mistakes

Pic. 3.5 Pic. 3.6

1. Pikes (Pic 4.1 - 4.2)

Lie down in hollow back

Chapter 4 - Core preparing

2. Hollow back rockers progression

1 STEP (Pic 4.4 - 4.5)

Lie down on the floor, take

2 STEP (Pic 4.6 - 4.7)

Lie down on the floor, take

Remember this position

Then rock in that position

Chapter 4 - Core preparing

Roll in that position.

You should go up only with twisting of body.

Keep smooth curve.

4. Tuck to opened hollow back

You should touch the floor only

Slowly move your arms up and

Chapter 4 - Core preparing

Through all the

Lie down on the floor, take

You should touch

Chapter 4 - Core preparing

Your body have to be straight, posterior pelvic tilt should be done by

Target muscles: All core muscles.

Weighted dips (Pic.5.1-5.2)

Pic. 5.1 20 Pic. 5.2

Target muscles: Triceps, chest, deltoid.

Weighted pull ups (Pic.5.3-5.4)

Chapter 5 - Basic strength

Target muscles: Teres major, teres minor, long head of triceps.

Pic. 5.3 Pic. 5.4

Take a position of regular plank on elbows. Your elbows should be parallel to

Chapter 5 - Basic strength

and increase range of movement.

Chapter 6 - Test and preparing

if you can hold it straight

If you can hold both

positions easily, probably