First Dip Program - The Barbell Physio

First Dip Program


The strength, drills, and tips you need to achieve your goal


Do you get frustrated when you see ring dips for your workout but can’t do them yet?

Are you working towards a strict muscle up but still can’t press out of the dip after the transition?

There’s nothing quite like the feeling of achieving your first ring dip.

With the right drills, prehab exercises, and guidance, you can get there more quickly and injury-free.

Whether you’re getting ready for a competition or just want to get more #gymnasty, we’ve got the step-by-step guidance you need to work towards achieving your ring dip goals.



4 weeks to your first ring dip for $19.99


The strict ring dip is a seriously difficult skill. It takes mobility, strength, correct positioning and to master it.

But with the right guidance, anyone can work toward getting their first one.

Join leading gymnastics expert Pamela Gagnon and Dr. of Physical Therapy Zach Long. Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury.

Prerequisites for this programming include:

  • Dips off a box
  • Ability to do a ring support hold

What you get:

  • Progressions written by the pros to build up the strength you need to get your first pull-up
  • Video demonstrations of each exercise to make sure your technique is on point
  • Workouts that last around 10 minutes each
  • 4 weeks of workouts, 4 days per week

Get Your First Ring Dip

A manageable program you can commit to

You don’t need to have an extra 2 hours to dedicate to pull-up practice — on top of the training you’re already doing.

All it takes is 10 minutes a day, 4 times a week to complete the progressions and see results.

Step by step guidance for optimal results

This program will guide you through correct loading position to make sure you are keeping your shoulders healthy and strong. Each video demonstrates the execution and even some faults we may see while performing, to ensure that you are getting all you can out of the program.

Our step-by-step progressions will help you put together the pieces so you can achieve your goal.

Guaranteed Results

We’ve seen hundreds of people find success in our programs. But if you’re not happy, we’re not happy. We’ll give you a refund — no questions asked.


Ready to get that first ring dip?