Ask a number of individuals to explain the toe-to-bar motion and also you’re prone to hear a number of descriptions of how the result must be completed. That’s, truly getting one’s toes “to the bar.” You would possibly suppose the train was comparatively easy sufficient contemplating its self-evident title, however that’s like considering there’s just one method to “squat.”
Whereas the motion has gymnastics roots, the toes-to-bar is intently related to CrossFit athletes and the train options incessantly in WODs (exercises of the day). Regardless of the motion’s erratic look, the toes-to-bar has potential advantages for athletes of any sport, in addition to physique-focused bodybuilders. This text describes approach and programming issues for the toes-to-bar.
A standard model of toes-to-bar entails well-coordinated motion of physique segments to realize quick and environment friendly efficiency —kipping. A variation entails action of your abdominals and hip flexors with immaculate physique management — strict. The kipping model is described under.
Step 1 — Seize the Bar
Select an acceptable pull-up bar that’s sturdy, safe, and taller than your standing overhead-reach top. Take an overhand grip at, or barely outdoors, shoulder-width and hold with straight arms.
Kind Tip: Think about using a “reverse hook grip” — After wrapping your fingers across the bar, squeeze your thumb over the nailbed of your index finger (and center finger, too, for those who’re in a position).
Step 2 — Generate a Kip
“Kipping” refers back to the managed act of swinging to generate momentum. For the toes-to-bar, provoke the kip by arching your again as you extend your legs behind you. Your physique ought to kind an prolonged or “arched” form below the bar. Instantly reverse the motion by rounding your backbone and pulling your legs ahead to realize a flexed or “hole” form below the bar. With out dropping velocity, transition once more to the preliminary prolonged form.
Kind Tip: When kipping, it’s useful to consider pushing and pulling the bar horizontally regardless that the bar itself received’t transfer. First push backward, then pull ahead, after which push backward once more. This may assist to include your higher physique, enhance stability and positioning, and can assist set up a rhythmic motion.
Step 3 — Carry the Kip into Upward Leg Motion
From the arched place, carry your trunk and leg momentum ahead as soon as once more, however this time actively flex your low again and hips on the finish of the kip to transition the momentum upward to the ceiling, not ahead.
Kind Tip: Maintain your gaze straight as you elevate your toes. Following your toes together with your eyes will solely promote neck and backbone extension, which can intervene with this section of the motion.
Step 4 — Contact Your Toes to the Bar
As your low again and hips attain most flexion (i.e. most compression between your abdomen and thighs), straighten your knees and contact your toes to the bar. Use management — you don’t wish to kick the bar.
Kind Tip: Shortly “flicking” your knees into extension on the prime of the repetition slightly than retaining your knees straight all through the motion will promote motion effectivity and velocity.
Step 5 — Return to the Prolonged Arch Place
To easily transition into the following rep, permit a slight re-bend to your knees and drive your hips into extension downward. As your legs transfer under your waist, start to increase your backbone. When you obtain the arched place, instantly transition to the hole place to provoke the following repetition.
Kind Tip: Not like the primary repetition, subsequent reps mustn’t require a number of ahead and again kipping actions to generate momentum. Transition instantly from the hole place into the upward leg movement of the following repetition.
Frequent toes-to-bar errors happen when kind will get sloppy, when vary of movement will get minimize quick, or when the excellence blurs between the kipping model and the strict model.
Swinging Too Far Ahead
An athlete who permits their hips to journey beneath the bar through the “hole” place (instantly earlier than and through the leg lift) is unlikely to realize a full repetition. Even when the repetition is salvaged, extreme swinging will disrupt the rhythm of the kip and intervene with the following repetition.
Keep away from it: When transitioning from the “arch” place to the “hole” place of the kip, keep away from extreme ahead movement of the pelvis by actively pushing your self backwards. Preserving rigidity in your higher physique and attempting to maneuver the bar can assist.
Lacking Full Compression on the Prime
Reaching the top objective of touching your toes, effectively, to the bar requires full hip and low again flexion. Athletes who fail to realize this totally compressed place could merely require approach remediation or supplemental mobility work.
Keep away from it: Throughout upward leg movement, give attention to powerfully pulling your knees towards your elbows. If this intent isn’t sufficient, it’s acceptable to keep up a small quantity of flexion all through the upward motion section. Then, on the final attainable second, full the motion by reaching your toes to the bar. Athletes who lack the mobility to realize the totally compressed place, could profit from the hanging L-sit variation mentioned under.
Slowing the Descent
In distinction to the strict model (and most workouts within the gymnasium), the downward motion section of the kipping toes-to-bar is not supposed to be sluggish and managed. Coming down slowly kills your momentum and extinguishes the stretch reflex — Each of those options are wanted to carry out environment friendly reps in consecutive trend.
Keep away from it: As an alternative of trying to regulate the descent together with your hip flexors and abdominals, actively drive into extension through the descent — first out of your hips, then out of your backbone.
Not like conventional resistance coaching workouts, the toes-to-bar will not be usually progressed through the addition of weight except, after all, this happens inadvertently after an enormous pre-workout meal. Somewhat, the toes-to-bar is appropriately progressed by growing repetition fee, manipulating physique place, and increasing set durations.
Carry out Extra Repetitions Inside a Given Time
In health competitors, the speed of repetition completion is a very powerful issue, usually aiming to finish as many repetitions as shortly as attainable. Subsequently, pushing your self to finish extra toes-to-bar reps in a set timeframe is a good way to progress this motion. Set a timer for 20 to 40 seconds and hammer out as many good repetitions as attainable. Subsequent session, shoot for one or two extra reps in the identical time.
Lengthen Your Legs
Preserving a slight bend within the knees through the kipping toes-to-bar is suitable and probably helpful as a result of it will increase repetition velocity. For these much less involved in competitors and extra involved in coaching abdominals and hip flexors, retaining your knees straight all through the toes-to-bar is an acceptable development.
Straight legs place your heart of mass farther from the working muscle mass (your abdominals), thereby growing mechanical demand. To progress on this trend, merely preserve your knees as straight as attainable all through the ahead/upward motion section of the train.
Carry out Extra Repetitions “Unbroken”
In CrossFit vernacular, “unbroken” refers to stringing a number of repetitions collectively with out interruption. If fatigue or lack of coordination forces you to launch the bar between reps, miss a rep, or carry out an additional kip, your set of toes-to-bar is now not unbroken. Performing unbroken units builds muscular endurance and taxes coordination.
To progress, merely set up the variety of repetitions you’ll be able to carry out unbroken, then shoot for an additional repetition or two subsequent time.
In stark distinction to the complicated motion and coordination calls for of the toes-to-bar, the train requires one easy piece of equipment — a sturdy pull-up bar. Subsequently, the next advantages might be reaped at any gymnasium or native park.
Full Vary of Movement Coaching
The hips and trunk cycle by extremes of flexion and extension through the toes-to-bar. At these excessive positions, core and hip muscle mass are educated at lengthy muscle lengths. Constant coaching at lengthy muscle lengths could scale back threat of muscle and tendon harm. For instance, Nordic Curls, which practice the hamstrings at lengthy lengths are related to diminished harm threat. (1)
Whereas extra dynamic workouts like toes-to-bar haven’t but been studied for the aim of harm prevention, it’s believable they confer a protecting impact, making the abdominals and hip flexors extra resilient to strains.
Builds Ballistic Core Energy
Stomach- and hip flexor muscle mass expertise fast stretch instantly adopted by contraction through the toes-to-bar. This sequence engages a phenomenon referred to as the “stretch-shortening cycle” to supply a strong and environment friendly muscle contraction. Almost all sports activities and athletic endeavors depend on stretch shortening cycle muscle actions. And with coaching, stretch shortening cycle contractions might be enhanced.
So, whether or not you wish to spike an unreturnable volleyball, launch a downfield soccer throw-in, or speed up previous your competitors on the cross-country ski trails, coaching the stretch shortening cycle by the toes-to-bar is probably going to assist.
Motion Coordination Coaching
The kipping toes-to-bar calls for sequenced and managed motion of the trunk, hips, and shoulder girdle. Timing is all the pieces, as momentum should be carried from one physique section to the following. Dialing-in this coordination units the inspiration for different abilities requiring related actions. Gymnasts use toes-to-bar to show a clear kipping approach for mounting above the bar. You would possibly use the toes-to-bar to construct as much as related actions, reminiscent of kipping muscle-ups, kipping pull-ups, or perhaps even “the worm” (for those who’re into breakdancing).
The toes-to-bar trains muscle mass of the anterior chain — the muscle mass on the entrance of the physique. Muscular tissues of the posterior chain, such because the spinal erectors, multifidi, and hip extensors, assist to drive the physique into the backswing of the kip, however the anterior core predominates.
Abdominals and Hip Flexors
The duties of transitioning from the arched place to the hole place of the kip and driving the toes legs vertical to succeed in to the bar are completed by the abdominals and hip flexors. Key muscle mass embrace rectus abdominis, exterior obliques, inside obliques, iliacus, psoas main, and rectus femoris.
Grip and Shoulders
A robust grip and robust shoulders are non-negotiable attributes for the toes-to-bar. Finger flexors and thumb muscle mass should not solely assist the load of the physique, however cope with multidirectional forces produced throughout kipping.
Whereas stabilizing muscle mass protect the integrity of the shoulder, shoulder flexors and extensors rhythmically contract to facilitate kipping. Most notable are latissimus dorsi, areas of pectoralis main, and posterior deltoid, which assist to create the hole place and preserve the trunk behind the bar through the leg elevate.
The toes-to-bar is prone to pop up in prescribed CrossFit exercises throughout competitions and coaching. They are often programmed for day-to-day workouts in quite a lot of methods to fit your wants.
A part of a Advanced
A complex is 2 or extra workouts carried out repeatedly with the identical gear. Complexes are an environment friendly and interesting method to construct work capability and develop motion abilities. The toes-to-bar pairs effectively with kipping muscle-ups and kipping pull-ups, because the momentum from the kipping movement might be preserved all through all the complicated. For a problem, attempt six repetitions of toes-to-bar, adopted by three reps of muscle-ups, then six kipping pull-ups.
Progressive Talent Coaching
Devoted observe is required to realize technical mastery of the toes-to-bar. Motor studying is probably going best when unfatigued. (2) For finest outcomes, dedicate an early portion of your workout to the toes-to-bar. Strive three to 5 units of six to 12 reps, three or extra days per week.
In case you are a CrossFit competitor, you’ll possible have to carry out toes-to-bar in a fatigued state. So you’ll want to problem your self sometimes with longer units, quick relaxation intervals between units, or circuit coaching that features the toes-to-bar.
A part of a Multi-Mode Exercise
Within the sport of health (i.e. CrossFit), a number of workouts are programmed in the identical exercise, usually in circuit coaching trend. Generally, these workouts are carried out as “rounds for time” (RFT). In an RFT exercise, a spherical consists of an outlined variety of repetitions for a number of workouts. The athlete performs a delegated variety of rounds as quick as attainable. For instance, eight rounds of 16 kettlebell swings, eight toes-to-bar, and 4 wall ball pictures. Monitor the time it takes to finish all the collection and intention to beat that point subsequent exercise.
One other widespread exercise design is EMOM or each minute on the minute. The workouts are carried out for a prescribed variety of repetitions each minute for a delegated variety of minutes. The repetitions must be accomplished in below one minute, and any time remaining is devoted to relaxation. For fast exercise, attempt a 10-minute EMOM of eight toes-to-bar, six push-ups, and 4 dumbbell front squats.
Novice athletes or athletes with objectives outdoors of CrossFit, gymnastics, and parkour could also be higher served by one of many following variations.
Strict Toes-to-Bar (Hanging Leg Raises)
These with health objectives in a roundabout way associated to gymnastics or health competitors could contemplate the strict toes-to-bar variation, generally referred to as “hanging leg raises.”
By eliminating the momentum and stretch reflex generated by a kip, the strict variation forces your abdominals and hip flexors to behave in a slower and extra remoted trend. This ends in greater ranges of muscle exercise within the rectus abdominis and obliques. (3)
Hanging L-sits are an isometric, or immobile, endurance train. The “L-sit” locations the mass of the legs at its furthest level from the hips and low again, which trains your abdominals and hip flexors. This train could assist to deal with weak factors within the toes-to-bar.
When you’re not accustomed to coaching your hip flexors at quick muscle lengths, don’t be stunned in the event that they cramp throughout your first few periods. Shake it out and get again to work.
Managed GHD Sit-Ups
To progress towards the kipping toes-to-bar, novice athletes ought to contemplate the managed glute-hamstring developer (GHD) sit-up. Not like standard sit-ups on the ground or a sit-up board, this train trains your hip flexors and abdominals at lengthy muscle lengths.
This train will also be used as a development towards CrossFit-style GHD sit-ups, that are carried out extra quickly and with outstretched arms.
Mendacity Leg Lifts
Athletes unable to hold from a pull-up bar as a consequence of weak spot or equipment unavailability would possibly contemplate coaching their abdominals and hip flexors utilizing mendacity leg lifts. This train solely requires a bench or open flooring area and a sturdy object to carry on to as a counterbalance to the decrease physique — a heavy kettlebell or dumbbell additionally works.
You should definitely preserve your low again pressed into the bench or flooring all through every repetition to keep away from a lack of rigidity on the backside of the repetition.
The toes-to-bar is a superb belly train for these bodily ready to cope with its calls for. And, sure, it would possibly bias the decrease parts of those muscle mass.
The toes-to-bar entails resisted and highly effective trunk flexion, which undoubtedly works the abdominals. Rectus abdominis (the “six-pack abs” muscle) runs vertically from the underside of the sternum and ribcage to the pubic bone. The fibers of rectus abdominis additionally run vertically however don’t run all the size of rectus abdominis, as a result of they’re interrupted by tendinous inscriptions that create the define of a chiseled six- (or eight-) pack.
As a result of momentum of the kip and the stretched place of the muscle, rectus abdominis possible experiences peak rigidity through the fast eccentric contraction on the backside of the motion. Eccentric muscle contractions have been proven to elicit preferentially better muscle progress on the distal finish of the muscle in different physique elements. (4) Subsequently, the eccentric bias of the toes-to-bar may, theoretically, result in enhanced decrease belly growth over time.
A rationale primarily based on floor electromyography (sEMG) is mostly cited to assist the toes-to-bar (and related workouts) for “decrease abs” coaching. Leg raises lead to better exercise within the decrease portion of rectus abdominis than the higher parts. (5) Comparable findings have been reported with hanging knee-ups, that are basically hanging leg raises carried out with bent legs. (6) As a result of similarities between these workouts and the toes-to-bar, it’s pretty secure to imagine that the toes-to-bar, too, electromyographically biases the decrease rectus abdominis.
Nonetheless, floor electromyography will not be a sound indicator of the quantity of muscle a dynamic train prompts or will in the end stimulate to develop. (7)(8) For these causes, we should be cautious about inferring superior “decrease ab” hypertrophy outcomes from toes-to-bar.
Be mindful, toes-to-bar is a really quick motion. Though peak rigidity within the muscle is probably going fairly excessive through the eccentric transition of the kip, the abdominals don’t expertise extended time below rigidity. These interested in building muscle could also be higher served by a extra conventional train variation, such because the strict toes-to-bar or reverse crunch.
Hanging ab straps can be utilized through the strict toes-to-bar to cut back demand on the shoulders and grip. Gymnastics grips or chalk could help with grip points. Apart from these modifications, it could be prudent to give attention to building your forearms and lats to work as much as the toes-to-bar. Pull-ups and lat pulldowns are nice choices.
Think about a progressive technique to construct the requisite energy and management for toes-to-bar repetitions. Here’s a pattern train development utilizing Variations mentioned above: Begin by coaching your hip flexors and abdominals at quick muscle lengths utilizing hanging L-sits. Add lengthy muscle size work through managed GHD sit-ups.
Strict toes-to-bar, though tough, could also be attainable earlier than kipping toes-to-bar, as a result of they’re much less complicated. Follow the ahead and again (arch to hole) kipping movement, in isolation with out the leg increase, on a pull-up bar. As soon as proficient, it’s time for the real-deal toes-to-bar.
Appropriated by CrossFit, however Not Restricted to “Health Competitions”
The toes-to-bar is a comparatively complicated train utilized in some CrossFit competitions and exercises. It will also be used to develop gymnastics abilities, be positioned in calisthenics applications, or it may be added added to a regular gymnasium exercise as a novel core train.
Like every complicated train, mastery of the toes-to-bar takes observe and endurance. However when you dial in, you’ll be stringing collectively unbroken repetitions with ease with core energy, and core growth, to point out for it.
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- Branscheidt, M., et al. (2019). Fatigue induces long-lasting detrimental modifications in motor-skill studying. Elife, 8, e40578.
- McGill, S., Andersen, J., & Cannon, J. (2015). Muscle exercise and backbone load throughout anterior chain complete physique linkage workouts: the physique noticed, hanging leg increase and walkout from a push-up. Journal of Sports activities Sciences, 33(4), 419-426.
- Franchi, M. V., Reeves, N. D., & Narici, M. V. (2017). Skeletal muscle reworking in response to eccentric vs. concentric loading: morphological, molecular, and metabolic diversifications. Frontiers in Physiology, 8, 447.
- Pruthviraj, R., & Paul Daniel, V. Okay. (2017). Electromyographic evaluation of workouts proposed for differential activation of rectus abdominis muscle parts. Int J Phys Educ Sports activities Well being, 4, 153-157.
- Escamilla, R.F, et al. (2006). Electromyographic Evaluation of Conventional and Nontraditional Stomach Workout routines: Implications for Rehabilitation and Coaching. Bodily Remedy, 86(5), 656–671.
- Vigotsky, A. D., et al. (2018). Decoding sign amplitudes in floor electromyography research in sport and rehabilitation sciences. Frontiers in Physiology, 985.
- Vigotsky, A. D., et al. (2017). Higher electromyographic responses don’t indicate better motor unit recruitment and ‘hypertrophic potential’ can’t be inferred. The Journal of Energy & Conditioning Analysis, 31(1), e1-e4.
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