How to do Toes to Bar for CrossFit

Haven’t quite nailed those toes to bar yet? Don’t worry; we’ve got some reliable tips to help you become a master of this movement.

Ben Dziwulski, a former CFL1 trainer, CrossFit gym owner, YouTuber, and Wod Prep star is on a mission to deliver straightforward, impactful, and motivating functional fitness coaching to individuals worldwide. Following one of his video tutorials, we’ will learn how to make those Toes to Bar easier to learn.

Table of Contents

Step 1: Hollow & Arch Positions
Step 2: Activate Your Lats
Step 3: Knee Tuck
Step 4: The Flick
5 Reasons CrossFit Athletes Struggle With Toes To Bar
Unbroken Toes to Bar:
15 Top Toes to Bar WODs to Attack your Abs and Kill Belly Fat
Learn More

Toes to Bar (T2B) is a fundamental CrossFit movement that requires a combination of strength, coordination, and technique. If you’re looking to learn or improve your Toes to Bar skills, you’re in the right place. In this comprehensive guide, we’ll break down the process into easy-to-follow steps to help you perfect this movement.

Step 1: Hollow & Arch Positions

The first step in mastering Toes to Bar is understanding the fundamental Hollow and Arch positions. The Hollow position involves keeping your feet in front of you, core tight, and arms slightly in front. Conversely, the Arch position features hands and feet slightly behind you while maintaining a tight core. This position creates tension in your core.

crossfit open workout 17.2 toes to bar tips chris spealler — toes to bar technique

To practice this transition, hang from the pull-up bar and alternate between Arch and Hollow positions. This exercise helps you get comfortable with the movements and builds the foundation for Toes to Bar.

Step 2: Activate Your Lats

Once you’ve mastered the Hollow and Arch transitions, it’s essential to learn how to engage your latissimus dorsi (lats). Activating your lats will help you gain momentum and move closer to the bar during Toes to Bar. Think of your lats as the powerhouse behind this movement.

As you swing back and forth between the Arch and Hollow positions, focus on actively engaging your lats. This will allow you to hinge your body upward and get closer to the pull-up bar.

Step 3: Knee Tuck

With a solid grasp of the Hollow and Arch positions and lat activation, it’s time to introduce the Knee Tuck. This involves performing the Arch and Hollow transitions while simultaneously tucking your knees toward your chest. The Knee Tuck allows you to get your feet closer to the bar, preparing you for the final part of the Toes to Bar movement.

Practice the Arch and Hollow transitions, incorporating the Knee Tuck. Aim to lift your knees toward your chest during the Hollow position. This exercise will help you build the strength and coordination needed for the full Toes to Bar movement.

Step 4: The Flick

The final step to complete Toes to Bar is the flick. This is where you’ll add the finishing touch to the movement. After transitioning through the Arch, Hollow, and Knee Tuck positions, you’ll reach the apex of the Hollow position just before returning to the Arch. At this point, simply flick your toes toward the bar.

The flick involves extending your feet upward, aiming to touch the bar. While you don’t necessarily need to touch the bar with the tips of your toes, it’s essential to aim for a part of your foot to make contact. The flick completes the Toes to Bar movement and brings it all together.

5 Reasons CrossFit Athletes Struggle With Toes To Bar

Unbroken Toes to Bar:

Once you’ve mastered the individual components of Toes to Bar, the next challenge is stringing together multiple repetitions in an unbroken sequence. To do this, focus on actively driving yourself back into the Arch position after the flick.

This prevents unnecessary swinging and enables you to perform consecutive Toes to Bar reps seamlessly.

15 Top Toes to Bar WODs to Attack your Abs and Kill Belly Fat

Toes to Bar is a dynamic CrossFit movement that combines strength, coordination, and technique. By following these step-by-step instructions, you can progressively build your skills and perfect this exercise.

Consistent practice and attention to detail are key to mastering Toes to Bar. Whether you’re a beginner or looking to refine your technique, this guide will help you on your journey to becoming proficient in Toes to Bar.

Keep in mind that progress may take time, but with dedication and practice, you can achieve your CrossFit goals.