Toes to Bar , whose translation from English means “feet to the bar” are one of the most deceptive exercises within the discipline of functional training, because at first glance it seems very simple, however, this movement requires great strength.
Surely you have seen your teammates practicing this exercise in the box and you have thought, Where have I seen this before? Well, you are indeed right, since this exercise is included among the most typical gymnastic movements.
Below we explain what it is, how to execute it and what muscles are worked:
What are Toes to Bar?
Toes to Bar begins with the athlete hanging suspended on a bar and, as the name of this movement indicates, the feet must be raised to the bar, keeping the arms extended at all times.
One of the fundamental keys to performing this exercise is balancing. (or kipping, composed of the hollow and arched hollow positions) , since thanks to the inertia of the movement, more repetitions are done and, therefore, more work with less energy expenditure.
To do this, when you are hanging on the bar you have to pull your heels back (arched hollow) and then push yourself with your hips until your feet touch the bar. You don't have to worry, in the next section we explain how to do it step by step and with the best advice.
In addition to swinging, “grabbing” is very important to get the most out of this exercise. For this same reason, wrists must be adequately protected. with a pair of wristbands and, above all, use grips to maximize grip with the bar as well as protect your hands. By giving them a layer of magnesium you will get even greater grip.
And remember, if you have any questions that may arise, always consult your coach, who will guide you at all times so that you can execute the exercise in the best way.
How to do Toes to Bar
How to do Toes to Bar? There are two variants: Toes To Bar with kipping and strict Toes to Bar . Below, we explain the first, as it is the most used version among cross training athletes. Using kipping allows you to touch the bar with your feet more easily but, yes, you need to control the swing and, in addition, other different muscles such as the forearms will be activated. You will need a pull-up bar to perform it.
Steps to follow :
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As we have already mentioned, the starting position consists of hanging suspended from the bar with your arms at the same height as shoulder width. The hands should grip the bar, so that the thumb wraps around the perimeter of the bar and touches the index finger.
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We start with rolling, also known as kipping. Throw both legs back and then gain momentum with your hips to bring your feet to the bar. It is very important to practice with your coach the “hollow” and “arched hollow” movements, which make up the swing. The deeper you can make the hollow, the easier it will be for you to touch the bar with your feet.
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Touch the bar with your feet and return to the starting position. Repeat the movement.
If you can't hold the bar for a long time at first you don't have to worry, over time you will improve your technique and increase the number of repetitions. Try to keep your eyes straight ahead and not have your legs too stiff.
In the following video, you can see in detail how to make the Toes to Bar :
Strict Toes to Bar are the most difficult variation, and require greater core strength. To do them, you must raise both legs at the same time until they touch the bar, keep your arms extended and concentrate all your strength in the central area of the body.
Here is a video to see how Toes to Bar are made step by step :
What muscles are worked when doing Toes to Bar?
Although the vast majority of the work of this exercise is concentrated in the core (or middle area of the body), the truth is that there are several muscle groups involved:
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Oblique abdominals
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Rectum Abdomen
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Lumbar
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Brachial biceps
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Serratus
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hip flexors
This may be one of the most difficult exercises in functional training routines. It is most recommended that train your core to gain strength . On our blog you can find a wide variety of exercises such as, for example, “ Sumo deadlift or Sumo deadlift. Benefits, execution and technique ” or “ Clean and jerk. Guide to getting your first clean and jerk ”, among others.
