Basic Dip
Transitions Beginner
What is the Basic Dip?
The basic dip is a transition move in which you bend your knees and lower down slightly while holding the pole, then return to standing. It develops control on the way down and up, a skill that returns in many more advanced moves.
How to do the Basic Dip
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Stand beside the pole and grip it with both hands at shoulder height.
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Slowly bend your knees and let your body lower a little.
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Keep your back straight and your grip steady as you descend.
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Pause briefly at the lowest point while staying fully in control.
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Push through your legs and rise slowly back to standing.
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Release your grip gently as the move ends.
Common Mistakes
- Lowering too quickly without controlling the pace.
- Letting your knees fall inward instead of tracking over your feet.
- A loose grip that causes you to lose stability on the way down.
Moves on this site are practised at your own risk. We recommend learning new moves with a qualified instructor. Full disclaimer
