Are you hiding a toes to bar problem? Do you have to drop off the bar after one or two reps and pretend you lost a contact lens because you can't string them together? Fear not intrepid CrossFitter, your days of playing swingset on the rig are rapidly coming to a close! These toes to bar tips will have you tapping in to your inner Dan Bailey in no time. That is, unless Ali taps into Dan Bailey first.
1. Jump Straight Up
If you jump onto the bar from anywhere but directly underneath, you will start swinging. Swinging is the kiss of death on toes to bar and should be avoided at all costs if you want to perform the movement quickly and efficiently.
2. Kipping is key
Get a few solid kips in right off the bat. If you try to bring your feet up to the bar without kipping, it is highly likely that you this will turn into a swinging movement.
3. Lean Back as you pull your feet up
Your arms and shoulders are just as important for this movement as your abs and hip flexors. Lean back and pull hard on the bar as you bring your feet to the bar. Your head and arms should be behind the bar when your feet touch, not directly underneath.
4. IT'S ALL IN THE HIPS - AS USUAL
(Check your sound before playing the video - It's loud)
Like kipping pull-ups, this is a hip driven movement. Stringing toes to bar together requires explosive hip flexion on the ascent and hip extension on the descent. Here Ali and I are working on using our hips through a kipping, knees to elbow and toes to bar progression. This is a great drill to get warmed up even if you are a toes to bar expert!
5. Maintain Tension
The best way to increase efficiency and reduce fatigue is to maintain tension in your core throughout the movement. An effective way to do this is to keep your feet together during the entire movement. Having your feet together will help you stay away from the majestic looking (and inefficient!) scorpion kip.
We hope these tips help you finally start stringing toes to bar together and good luck to everyone in the CrossFit Games 2015 Open!
Bonus Tip: save the chalk for hopscotch
This is one I always yell at Ali about. She uses so much chalk that people mistake her as Tony Montana from Scarface. While chalk and tape do give you a better grip on the bar, you will eventually rip your hands up if you use them for kipping movements. You have been warned!
Band/PVC pipe – lay on the ground so the band is slightly stretched and do a v-up with your legs hitting the PVC