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Learn how to master Toes to Bar

Learn how to master Toes to Bar
Published: 10/02/2020

Toes to bar can seem like a movement that looks really difficult to perform but with our movement progressions, you can be doing them very soon! Below we will outline the progressions you can use in your spare time or coaches you can incorporate these into skills sessions. As with all our skill progressions once you get to a movement you can't do keep practicing the one before it.

Target Jump

You will see this movement start all of our hanging skill progressions. That's because getting set up in the right positions is key to the success of your rep. It's ok if you need to stay on this and keep practicing it, nail this every time you jump onto a bar and you will start well consistently.

Small Kip Swing

If you have read our Ring Muscle Up skill progression post you will know that kipping on rings and the bar is different. For all kipping swings, the movement must be controlled from the shoulders. If you start with a good target jump you will naturally fall into what we call the arch position with feet and hands behind you. From this position push your shoulders back behind the bar so that your hands and feet are now in front of you. Limit how much your feet move for now.

Large Kip Swing

This is the same as the small kip swing but now you will push back further and also fall through further. For both kipping swings, your hands should not be moving on the bar. If they are moving already it's putting you in a weaker position to perform a toes to bar from. Keep your feet below your knees.

Kip and Whip

Take the large kip swing and push back as far as possible performing one rep at a time. You can see in the video that Coach Luke's shoulders are a long way behind the bar and this shortens the distance between his hips and the bar.

Kip, Whip, and Tuck

Repeat the movement above while adding on a fast knee tuck. Ensure you are still pushing back hard on the bar. A slow knee tuck will let you down so exaggerate it as much as you can.

Tuck and Kick

Layering on another piece to above now which is the kick which looks like a flick of the feet towards the bar. This also needs to be performed fast. If the tuck and flick are performed too slow your body will start falling forwards which will push your legs away from the bar. This should get you very close to doing a toes to bar. The goal is to practice fast feet but if you do Toes to bar that's also great.

Toes to Bar

Practice a fast push away, tuck and kick all together in single rep attempts. Often people will try to consecutive Toes to bar reps but fail due to their timing being poor. Singles on this movement will still give you a fantastic stimulus. It's also important that you are very confident in your grip on toes to bar. If you are not, stick to singles until you build grip strength. When attempting consecutive reps kick your feet back fast. Your feet have to move five times the distance that your upper body does so they need to move really quickly to keep timing good.

Good luck with practicing your Toes to bar. If you have any questions please let us know.

Check out our other progression for skills:

Ring Muscle Ups

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