Toes-to-Bar

The ultimate hanging core builder — explosive hip and core strength to bring toes all the way to the bar from a dead hang

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⚡ Quick Reference

Aspect	Details
Pattern	Pull / Core Flexion
Primary Muscles	Abs, Hip Flexors
Secondary Muscles	Obliques, Lats
Equipment	Pull-up bar
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Supplementary

Movement Summary

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🎯 Setup

Starting Position

1. Grip: Overhand grip on pull-up bar, shoulder-width apart
2. Hang: Full dead hang, arms completely straight
3. Body: Relaxed but controlled, slight hollow body position
4. Shoulders: Actively engaged (not just hanging passively)
5. Core: Lightly braced, ready to engage fully
6. Legs: Straight, feet together

Grip Options

Grip	Width	Benefit
Shoulder-width	Standard	Best balance of control
Slightly wider	1.2x shoulders	More lat engagement
Hook grip	Same width	Better grip security

Setup Cue

"Active hang, not passive — shoulders engaged, ready to explode"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Dead hang, ready to initiate

1. Hanging from bar, arms fully extended
2. Shoulders packed and engaged
3. Body in slight hollow position
4. Legs straight, feet together
5. Core lightly braced

Feel: Shoulders stable, grip secure, ready to move

🚀 Initiating

What's happening: Beginning the upward movement

1. Engage core and initiate hip flexion
2. Think "bring knees up first" (even though legs stay straight)
3. Generate slight backward swing if using kipping style
4. Or pull strictly from core if doing strict version
5. Lat engagement to stabilize upper body

Feel: Core activation, hip flexors engaging, momentum building (kipping) or pure strength (strict)

Critical: There are two styles — strict (pure strength) and kipping (using momentum). Both are valid for different goals.

⬆️ Pulling Up

What's happening: Explosive pull to bring toes to bar

1. Aggressively flex hips and pull knees toward chest
2. As hips flex, extend legs to reach for bar
3. Pull with core, not just hip flexors
4. Keep legs together
5. Drive toes up and back toward bar

Tempo: Explosive (1 second or less for kipping, 2-3s for strict)

Feel: Intense core and hip flexor contraction, lats working to stabilize

🎯 Toes Touch Bar

What's happening: Contact point — toes touch bar

1. Toes make contact with bar
2. Body in pike position
3. Core fully contracted
4. Brief touch (don't hang there)
5. Prepare to lower

What counts: Some say between feet is fine, others require instep/toes. Know your standard.

⬇️ Lowering

What's happening: Controlled descent back to hang

1. Lower legs with control (don't just drop)
2. Eccentric control through hip flexors and core
3. Return to dead hang
4. Reset shoulders
5. Prepare for next rep

Tempo: 2-3 seconds (strict style) or quick reset for rhythm (kipping style)

Feel: Eccentric core work, maintaining control

Key Cues

Primary Cues

• "Pull your knees to your chest first" — even with straight legs
• "Aggressive hip snap" — explosive movement
• "Touch the bar" — full range of motion
• "Control the descent" — eccentric strength matters

Strict vs. Kipping

Strict Style

Pure strength, no momentum

• Start from dead hang each rep
• Use only core and hip flexor strength
• Slower, more controlled
• Better for pure strength and hypertrophy
• Harder — fewer reps possible

Kipping Style

Uses momentum and rhythm

• Generate backward swing
• Use hip snap to create momentum
• Faster, more rhythmic
• Better for conditioning and high reps
• CrossFit standard
• Requires good timing and coordination

Tempo Guide

Goal	Tempo	Style
Strength	3-1-3-1	Strict: 3s up, 1s hold, 3s down
Power	X-0-2-0	Kipping: explosive up, controlled down
Endurance	Rhythmic	Kipping: continuous flow

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hip Flexors	Hip flexion — pulling knees toward chest	█████████░ 90%
Rectus Abdominis	Spinal flexion — curling torso	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Obliques	Stabilize trunk, assist in flexion	███████░░░ 70%
Latissimus Dorsi	Stabilize upper body on bar	██████░░░░ 60%

Stabilizers

Muscle	Role
Forearms/Grip	Maintain grip throughout movement
Shoulders	Stabilize shoulder joint while hanging
Serratus Anterior	Shoulder blade stability

Unique Benefit

Toes-to-bar trains hip flexors through full range under significant load, building strength that transfers directly to sprinting, kicking, and jumping movements.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Not touching bar	Legs stop short of bar	Incomplete ROM, less effective	Touch bar every rep
Excessive kipping	Wild swinging, no control	Injury risk, misses training effect	Control momentum
Bending knees	Knees bend significantly	Easier but less effective	Keep legs straight
Dropping legs	No eccentric control	Misses half the movement	Control descent
Passive shoulders	Shoulders not engaged	Shoulder strain, less stable	Active shoulder engagement

Most Common Error

Not actually touching the bar — your toes (or at minimum, the space between your feet) should make contact with the bar. If you're stopping short, you're not doing the full movement.

Self-Check Checklist

• Toes actually touch the bar every rep
• Legs stay straight (or near-straight)
• Controlled descent, not dropping
• Shoulders actively engaged, not passive hang
• Consistent rhythm or controlled tempo

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Hanging Knee Raise	Bring knees to chest, don't extend	Building baseline strength
Knees-to-Elbows	Knees touch elbows instead of toes to bar	Intermediate progression
Lying Leg Raise	On ground, same movement pattern	Learning hip flexion pattern
Tuck-to-Bar	Knees tucked throughout	Easier than straight legs

Standard

Variation	How	Emphasis
Strict Toes-to-Bar	No momentum, pure strength	Maximum strength
Kipping Toes-to-Bar	Use hip swing and momentum	Conditioning, high reps

Harder (Progressions)

Variation	How	When to Use
Toes-to-Bar with Pause	Hold toes at bar 2-3s	Isometric strength
Weighted Toes-to-Bar	Ankle weights or medicine ball	Need more resistance
Windshield Wiper	Rotate legs side to side at top	Rotational challenge
Toes-to-Bar Pull-Up	Pull-up + toes-to-bar combo	Elite coordination

By Style

Style	When to Use	Benefit
Strict	Strength focus	Pure strength development
Kipping	CrossFit WODs, conditioning	Higher volume, sport-specific
Alternating	Mix both in one set	Comprehensive development

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4-5	5-10	90-120s	Strict style, slow tempo
Hypertrophy	3-4	10-15	60-90s	Strict or controlled kipping
Endurance	2-3	15-25+	60s	Kipping style

Workout Placement

Program Type	Placement	Rationale
Core day	Primary or secondary	Main hanging core movement
CrossFit WOD	As programmed	Sport-specific skill
Upper body	Finisher	Accessory core work
Skill work	Early in session	When fresh, for technique

Progression Scheme

How to Progress

When you can do 3 sets of 10 strict toes-to-bar with good form, add pauses at the top, use ankle weights, or progress to more advanced variations like windshield wipers.

Prerequisites

Before attempting toes-to-bar:

• Hold dead hang for 45+ seconds
• Perform 15+ hanging knee raises
• Have basic lat strength (can do several pull-ups helpful but not required)

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Lying Leg Raise	Learning hip flexion pattern
Hanging Knee Raise	Building hanging core strength
Knees-to-Elbows	Halfway to toes-to-bar

Progressions (Harder)

Exercise	When Ready
Toes-to-Bar with Pause	Can do 10+ strict reps
Weighted Toes-to-Bar	Need more resistance
Windshield Wiper	Want rotational challenge

Alternatives

Alternative	When to Use
V-Up	Ground-based alternative
Dragon Flag	Advanced core alternative
Lying Leg Raise	Simpler movement pattern

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder issues	Hanging overhead position	Build shoulder stability first
Lower back pain	Hip flexion under load	Regress to knee raises
Weak grip	Can't hold bar	Use straps or build grip
Hip flexor strain	Repeated flexion	Reduce ROM, lighter volume

Stop Immediately If

• Sharp pain in shoulders or lower back
• Grip failure leading to loss of control
• Excessive swinging you can't control
• Hip or groin pain

Absolute Contraindications

• Acute shoulder injury
• Acute lower back injury
• Severe grip weakness
• Recent abdominal or hip surgery

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion	Full hip flexion (>120°)	🟡 Moderate
Spine	Flexion	Moderate spinal flexion	🟡 Moderate
Shoulder	Stabilization while hanging	Overhead position	🟡 Moderate

Hip Mobility

If you struggle with toes-to-bar, hip flexor strength and hamstring flexibility might be limiting factors. Work on both.

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❓ Common Questions

Strict or kipping — which should I do?

Depends on your goal. Strict builds more pure strength and muscle. Kipping allows higher volume and is sport-specific for CrossFit. Ideally, learn both. Start with strict to build strength, then add kipping for conditioning.

I can't get my toes all the way to the bar. What should I do?

Regress to knees-to-elbows or hanging knee raises. Build strength there first, then progress to full toes-to-bar.

Is it okay to bend my knees a little?

A slight bend is acceptable, especially when learning. But don't turn it into a tuck — keep legs as straight as possible for maximum benefit.

My grip fails before my core. Should I use straps?

Yes, especially for building core strength. Grip shouldn't be the limiting factor. Build grip separately with dead hangs.

How do I learn the kipping version?

Start with the hollow/arch swing while hanging. Then practice bringing knees up with the rhythm. Finally, extend to full toes-to-bar. It takes practice and timing.

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📚 Sources

Biomechanics & Muscle Activation:

• Schoenfeld, B.J., et al. (2015). Core exercise selection — Tier A
• CrossFit Journal — Tier C
• ExRx.net — Tier C

Programming:

• CrossFit Training Guide — Tier C
• Gymnastics Strength Training — Tier B

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For Mo

When to recommend this exercise:

• User has access to pull-up bar
• User has intermediate core strength (can do 15+ knee raises)
• User wants dynamic hanging core work
• User is training for CrossFit or gymnastics

Who should NOT do this exercise:

• Beginners with weak core → Start with hanging knee raises
• Shoulder issues → Overhead hanging risky
• Weak grip → Use straps or build grip first
• Lower back pain → May aggravate with hip flexion under load

Key coaching cues to emphasize:

1. "Touch the bar every rep — full range of motion"
2. "Control the descent — don't just drop"
3. "Shoulders engaged, not passive hanging"
4. "Strict for strength, kipping for conditioning"

Common issues to watch for in user feedback:

• "I can't reach the bar" → Regress to knees-to-elbows
• "My grip fails" → Use straps, build grip separately
• "My shoulders hurt" → Check shoulder engagement, may need stability work
• "I'm swinging wildly" → Slow down, focus on control over speed

Programming guidance:

• For intermediates building to toes-to-bar: 3x AMRAP knees-to-elbows, 2x/week
• For those who can do toes-to-bar: 3-4x8-12 strict or kipping, 2x/week
• Mix strict and kipping for comprehensive development
• Progress when: 3x10 strict with good form → add pauses or weight

Progression path to recommend:

1. Hanging knee raises (15+ reps)
2. Knees-to-elbows (10+ reps)
3. Strict toes-to-bar (5+ reps)
4. Kipping toes-to-bar (volume work)
5. Advanced variations (pauses, weight, windshield wipers)

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Last updated: December 2024