Toes-to-Bar: Advanced Core Training

Instruction

1. Set Up on the Bar:

   • Use an overhand (pronated) grip, slightly wider than shoulder-width.
   • Hang from the pull-up bar with straight arms, shoulders engaged (active hang).

2. Initiate the Kip Swing:

   • Start with a small kip by pushing your head and chest through the bar (arch position).
   • Then pull your chest backward, bringing your legs slightly in front (hollow position).

3. Engage Your Core:

   • As you transition from the hollow position, drive your knees up towards your chest.

4. Lift Toes to the Bar:

   • Extend your legs towards the bar, aiming to touch it with your toes.
   • The movement should be fluid, not forced.

5. Control the Descent:

   • Reverse the movement by bringing your legs back down in a controlled manner, re-entering the hollow position before repeating the kip.

Tips

1. Master the Kip Swing:

   • The kip swing is the foundation of efficient T2B.
   • Practice transitioning smoothly between arch and hollow positions.

2. Focus on Timing:

   • Don’t lift your legs too early; let the kip build momentum.
   • The leg lift should happen at the peak of your backward swing.

3. Use Your Core:

   • Think of lifting with your core rather than just swinging your legs.
   • Strengthening your abs with accessory exercises like hanging leg raises and V-ups will help.

4. Keep Your Grip Strong:

   • Grip endurance is crucial. Adjust your grip width if needed and chalk your hands to avoid slipping.
   • Alternate grip or use tape for high-rep workouts to prevent blisters.

5. Stay Tight:

   • Avoid loose, floppy movements. Engage your shoulders and keep your body in control.

6. Breathe:

   • Exhale as your feet touch the bar to maintain steady breathing and rhythm.

7. Modify If Needed:

   • If you can’t do full toes-to-bar, start with scaled options:
     • Knee raises: Pull knees to chest instead of toes to bar.
     • Partial T2B: Lift toes as high as possible without touching the bar.