Toes to Bar
Prescription:
- Start by hanging in a hollow body position with shoulders glued to your ears
- Pull your thighs towards your chest and swing toes toward the bar, keeping legs straight
- Ascend legs until the toes touch the bar or pass through the arms
- Keep the head in throughout entire movement
Note: Ideal situation would be toes passing through the arms with legs together
Toes to Bar with Kip
Prescription:
Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
The body should bow from global extension to global flexion
At the apex of the "from" portion of the swing initiate an aggressive "toes to bar"
At the apex of the from portion of the swing initiate aggressive toes to bar
Once toes meet the bar (or pass the arms) explode quickly out of the piked position, sending toes back down directly into a hollow body position
Don't allow feet to come behind you or you will lose the timing and tension needed on the system to link them efficiently
Keep the head in during entire movement
Note: Ideal situation would be toes passing through the arms with legs together
Kipping Toes to Bar Progression 1
The Toes-to-Bar movement is one most dynamic core movements. Performing a Toes to Bar is similar to a V-Up where the primary mover is the hip flexion, but this movement also requires you to hang from a bar to include an element of grip strength and greater flexibility. In this series, Coach Carl breaks down the Toes-to-Bar with a kip to help you apply skill to this advanced movement for more speed and volume with maximum efficiency.
In this video, Carl discusses the first means of scaling this movement is to reduce the range of motion until the athlete's position and form is correct. One of the more common challenges with athletes for a good kip is limited shoulder and thoracic mobility, so using the rings as a tool to practice will help offload some of the stiffness for a more fluid swing and to help you get into the ideal positions. From there, practice kipping and progressively close the hip with piked legs, slowly increasing the range of motion until you can reach toes to rings. Try to keep your shoulders as still as possible by just hanging rather than pulling with the upper body.
Kipping Toes to Bar Progression 2
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