Toes-to-Bar (TTB) is a dynamic core exercise that not only challenges your abs but is also a great way to work on grip and lat strength.
Whether you’re a seasoned CrossFitter or a beginner looking to step up your workout game, mastering the toes-to-bar can bring a multitude of benefits.
Here are six tips to help you achieve strong and connected toes-to-bar!
- Build Core Strength: This goes without saying, but the the foundation of powerful toes-to-bar begins with a strong core. Incorporate exercises like planks, leg raises, and hollow/arch holds into your routine to target different areas of your core. Strengthening your core will provide the stability needed for controlled TTB movements.
- Improve Hip Flexor Mobility: To execute smooth toes-to-bar, you need mobile hip flexors. Tight hip flexors can hinder your range of motion and make the exercise more challenging. Incorporate dynamic stretches and exercises that focus on opening up your hips, such as leg swings and hip flexor stretches, into your warm-up routine.
- Perfect the Kip Swing: The kip swing is a crucial component of efficient toes-to-bar movements. Practice a controlled kip swing by engaging your lats (pressing DOWN to bring your toes up) and utilizing the momentum generated from your hips. Mastering this skill will not only make your TTB more efficient but also allow you to connect them with ease.
- Grip Strength Matters: A strong grip is essential for maintaining control during toes-to-bar exercises. Incorporate grip-strengthening exercises like farmer’s walks, dead hangs, and weighted hanging knee raises into your training. Improved grip strength will enable you to execute more reps with confidence.
- Control the Descent: Often overlooked, the descent phase of the toes-to-bar is just as important as the ascent. Control your movements as you lower your legs, focusing on pulling your head through and feet behind into arch. This is your loading phase for your next rep!
- Practice Consistently: Like any skill, mastering toes-to-bar requires consistent practice. Include TTB drills in your workouts regularly, focusing on building the necessary strength while practicing the technique. Even adding in some toes to rings or active bar hangs will make a difference!
Incorporating these six tips into your training routine will significantly contribute to stronger and more efficient toes-to-bar.
If strong toes to bar is on your goals list, commit to working on SOMETHING toes to bar related 3-4 times a week, even if its squeezing in some hollow/arch holds between work meetings!