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How to make Toes-to-Bar?

Toes-to-Bar improves grip strength and muscle coordination. It enhances core stability and makes for more flexible hips. However, to enjoy the other benefits of this exercise (agility, self-confidence, increased concentration…), you need to do it properly. WODANDGO has some simple and effective tips to help you.

Buy the right equipment to reap the benefits of Toes-to-Bar

To do your Toes-to-Bar at home, install a stable, sturdy pull-up bar that can support your weight. It should be placed at an average distance of 106 cm from the wall, so that you can perform every movement safely. Fix it at the right height too: when you hold on to it with outstretched arms, only the tips of your toes should touch the floor.

The frame of your pull-up bar should also be sturdy and versatile, as you can use it for exercises other than Toes-to-Bar. Invest in grips to protect your hands when doing holds. Also buy gymnastic straps to keep your legs in an upright position. Don’t forget a lap belt to keep you safe and upright during your workout.

And don’t forget a mat to cushion your landings and chalk to keep your hands from slipping when you sweat. You can buy almost all these accessories at attractive prices in the WODANDGO store. In addition to exercising at home, it may be worthwhile to take out a membership at a well-equipped gym in your area to do this fitness exercise regularly. This will also enable you to be monitored by a coach, benefit from tailor-made support and establish a good training plan.

how to make toes-to-bar

Choose the best technique to achieve your goals

Before you start your Toes-to-Bar, perform repetitive pull-ups using a movement that allows you to swing each hip to manage momentum (kipping). They should be performed in two phases: the first at low amplitude and the second at higher intensity.

After this step, raise your knees, but only when you’re facing backwards. Keep your gaze on the ceiling and your buttocks as high as possible. Then raise your knees to the level of your lower shoulders. If you can, try to touch the pull-up bar with the tips of your toes.

Use tips approved by cross-training professionals to ensure your progress

To progress with Toes-to-Bar, strengthen your core to increase the number of pull-ups you can do per set. Exercises such as crunches or alternating Jack Knives can help. You also need to work on the mobility of your back chains, and strengthen your legs and buttocks. To this end, perform the Jefferson Curl on a regular basis.

You can improve the coordination of your movements and the time you spend under the pull-up bar with the suspension exercise. If you want to develop your endurance with Toes-to-Bar, perform 3 sets of 8 to 12 repetitions of this exercise, with breaks of up to one minute.

toes-to-bar exercise crossfit

Avoid mistakes for good results

When you touch the pull-up bar with your toes, bring your feet down and back. During this phase, don’t release the tension completely. Instead, use it to build up the momentum you need to repeat the movement. Your knees should always be brought up to your elbows before you build momentum again and lift your feet over the bar. This approach allows you to do Toes-to-Bar without exhausting yourself.

You need to develop your grip strength to stabilize your movements. To do this, incorporate pull-ups, chin-ups and other dumbbell exercises into your training program. Perform a deadlift or Farmer Walk to improve your grip. Toes-to-bars can be hard on the palm of your hand. Avoid doing them with bare hands, and always try to clasp your fingers together to hang from the pull-up bar.

Improve your Toes-to-Bar technique and try out alternatives for greater efficiency

To progress with Toes-to-Bar, do as many sets as possible with a reasonable number of repetitions. Other exercises such as bench presses, back squats and strict presses are also encouraged. To boost your performance, touch the pull-up bar with your legs straight for every movement. This improves your kipping and muscle coordination.

Vary your training program to optimize your results. You can replace your cross-training exercise with Hanging Legs, Knee-Ups, Tempo Toes-to-Bar or Single Leg Toes-to-bar. Don’t hesitate to try V-Ups or Knees-to-Elbow. All these exercises are ideal for strengthening the core and building core strength.

You can also perform a muscle-up bar. To do this, start with pull-ups, then kipping. Then perform 5 chest-to-bar pull-ups and 5 strict dips when you’ve mastered the pull-ups and strict dips. After that, do pseudo-false-grips, swings and pull-ups respectively. End your workout with a transition that brings your heels down towards your buttocks. Have fun!