Toes to bar is one of the most misleading exercises in functional training because it may seem very easy at first; however, this movement requires great strength.
You've probably seen your workout partners doing this exercise in the box and thought, "Where have I seen this before?” You are indeed right, as this exercise is used in the most common gymnastic movements.
Here, we explain what it is, how to do it, and which muscles are worked:
What are Toes to Bar?
Toes to Bar starts with the athlete hanging suspended from a bar and, as the name of this movement indicates, the feet must be brought up to the bar while keeping the arms extended at all times.
One of the keys to performing this exercise is the swing (or kipping), made up of the hollow and arched hollow positions. Thanks to the inertia of the movement, more repetitions are achieved and, therefore, more work is done while requiring less energy.
To do this, when you are hanging on the bar, you need to pull your heels back (arched hollow) and then propel yourself with your hips until your feet touch the bar. But don’t worry, in the following section we explain how to do the exercise step by step and with the best tips.
In addition to the swing, the grip is very important to get the most out of this exercise. For the same reason, your wrists should be properly protected with a pair of wrist guards and, above all, hand grips so as to better grip the bar and protect your hands. A magnesium coating will give you even more grip.
And remember, if you have any questions, always ask your coach. He or she will be able to help you to do the exercise in the best possible way.
How to do Toes to Bar
There are two variations: Toes to Bar with Kipping and Strict Toes to Bar. We explain the first below, as it is the most commonly used by cross training athletes. Kipping allows you to touch the bar with your feet more easily, but you need to control the swing and also activate other muscles such as the forearms. You will need a pull-up bar to do this exercise.
Steps to follow:
- As we mentioned above, you start by hanging suspended on the bar with your arms shoulder width apart. The hands should grip the bar so that the thumbs wrap around the perimeter of the bar and touch the index finger.
- Start with the swing, also known as kipping. Pull both legs back and then drive with your hips to bring your feet to the bar. It is very important to practice the hollow and arched hollow movements of the swing with your coach. The deeper you get into the hollow, the easier it will be to touch the bar with your feet.
- Touch the bar with your feet and return to the starting position. Repeat the movement.
If you cannot hold the bar for very long at first, don’t worry. Your technique will get better and you’ll be able to increase the number of repetitions over time. Try to look straight ahead and not have your legs too stiff.
In the following video, you can see how to do the Toes to Bar in detail:
Strict Toes to Bar is the more difficult variation, requiring greater core strength. To do it, you need to raise both legs at the same time until they touch the bar, keep your arms extended and concentrating all your strength in the central area of your body.
Here is a step-by-step video on how to do Toes to Bar:
This may be one of the most difficult exercises in functional training routines. The best thing to do is to train your core to gain strength. On our blog, you can find a wide variety of exercises articles such as, for example, “Sumo deadlift: Benefits, execution and technique” and “Clean and jerk: Guide to getting your first clean and jerk,” among others.
