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Toes to Bar

Difficulty: ⭐⭐⭐ Advancedcore

Home Setup

Install a doorway pull-up bar or use a sturdy tree branch or playground equipment that can safely support your full bodyweight with dynamic movement

doorway pull-up bargymnastics grips or glovescrash mat or soft surface below

💡 Pro tip: Ensure at least 12 inches of clearance above your head when hanging to allow full range of motion without hitting the ceiling

Gym Setup

Standard pull-up bar or rig with adequate height clearance and chalk for grip

Safety: Ensure bar is securely mounted and can handle dynamic loading; use gymnastics grips to prevent hand tears during high-rep sets

💪 Muscles Worked

Rectus AbdominisHip FlexorsLatissimus DorsiForearm FlexorsObliques

⭐ Why This Exercise?

Toes to Bar is a high-skill gymnastics movement that builds exceptional core strength, grip endurance, and shoulder stability while developing the coordination needed for advanced CrossFit workouts. This exercise translates directly to improved performance in kipping pull-ups, muscle-ups, and other gymnastic movements while building the midline stability crucial for heavy lifts and metabolic conditioning.

Make It Easier

Regressions for building up strength

1. Lying Leg Raises

floor mat

Builds foundational hip flexor and lower abdominal strength without grip or shoulder stability demands

2. Hanging Knee Raises

pull-up bar

Introduces hanging position and grip endurance while reducing range of motion and core strength requirements

3. Knees to Elbows

pull-up bar

Develops kipping mechanics and midline compression with shorter range of motion than full toes to bar

Make It Harder

Progressions for advanced athletes

1. Strict Toes to Bar

pull-up bar

Eliminates kipping momentum to increase pure core and hip flexor strength demands

2. Weighted Toes to Bar

pull-up bar + ankle weights or weight vest

Adds external load via ankle weights or weighted vest to increase strength requirements

3. Toes Through to Rings

gymnastics rings

Requires bringing toes through arms and up to rings, demanding greater shoulder mobility and core control

↕️ Similar Movements

Knees to Elbows
Shorter range of motion variation that serves as primary regression and shares same kipping mechanics
Kipping Pull-ups
Uses similar hip drive and kipping motion to generate momentum for vertical pulling movement
GHD Sit-ups
Develops similar hip flexion strength and midline stamina through different movement plane
L-Sit
Builds static hip flexor and core strength in similar position without dynamic movement
V-Ups
Ground-based movement that mimics the simultaneous hip and shoulder flexion pattern

Form Checklist

✓Initiate with hollow body position and active shoulder engagement by pulling bar down toward hips
✓Drive heels back behind you first to create the kip, then aggressively snap hips forward and up
✓Keep arms straight throughout and think about pushing the bar away as toes approach contact
✓Control the descent by returning through hollow position rather than swinging wildly
✓Maintain continuous rhythm by linking reps without excessive swing between repetitions

Common Mistakes

  • •Bending arms and trying to pull body up rather than using hip drive and lat engagement to generate momentum
  • •Swinging excessively without control, creating inefficient movement and wasting energy between reps
  • •Failing to achieve full range of motion by not bringing toes all the way to bar or starting from dead hang
  • •Losing shoulder position and allowing shoulders to rise toward ears instead of maintaining active hang
  • •Gripping too tightly and burning out forearms instead of using hook grip or gymnastics grips for efficiency

📈 When to Progress

Progress when you can perform 15+ consecutive unbroken toes to bar with consistent rhythm, controlled kip, and full range of motion while maintaining efficient technique throughout the set without grip failure