3 Drills to Build Toes to Bar Strength

DO YOU DREAD THE WOD WHEN YOU SEE TOES TO BAR BECAUSE YOU ARE FRUSTRATED WITH DOING SINGLES OR JUST HANGING KNEE RAISES? READY TO TACKLE THIS SKILL BUT NOT SURE WHAT STRENGTH OR MOBILITY YOU ARE LACKING? HERE ARE 3 GREAT DRILLS THAT WILL UP YOUR TOE TO BAR STRENGTH.

What you will notice is that all these drills are strict. Remember, the more strict strength you have behind a skill, the easier it will be to add momentum [aka: kipping T2B].

Drill 1 – Static Ball Toes To Bar Strength Exercise

Let’s face it, flexibility is a huge part of success but so is control & core strength. This drill will challenge all three. If you approach this drill with “purpose” then you will get the most benefits from it. What does this mean? I will explain:

• Get tight from the start. The more tension through your body the more power and control you have in all skills.
• Pull into an active shoulder so muscles are controlling the momentum when you raise your legs. Also squeeze the bar tight as more emphasis on grip strength creates more upper body tension
• Don’t flop like a dead fish! Remember your upper and lower body are both crucial when engaging tension. Point toes, fire up quads, get core tight by pressing ribs down to belly button and keep shoulders active.

How to approach this drill:

• Make sure you secure bar to rig!
• Start in an active hollow position and pull down on the rig to engage lats.
• Begin with a long stretched out body, with an open shoulder joint but still tension throughout.
• Feet should never touch the ground and you should not lose control as you raise your legs.
• Do not throw your head back. Keep eye gaze neutral.

Try 3 sets of 10 slow reps – rest 60 sec between sets –

 

Drill 2 – Single Leg Toes to Bar

It is time to build strength one hip flexor at a time. This drill is meant to engage lats, core, hip flexors and yes, your quads may cramp too!⁣ Worried your lack of hamstring flexibility can impact this drill? That may be true, so you can lift legs through as much range of motion as possible, keeping them straight is important to build flexibility and hip flexor strength.

How to approach this drill:

• Start by pulling down on the rig to get into an active hang and pull the rib slightly to the floor to hang in a hollow body position.
• Make sure your grip is an “over grip” to engage larger forearm muscles.
• If you feel like you are starting to swing, press down on rig a bit more to stay more static.

Try to accumulate 20 reps total

 

Drill 3 – Ball Up + Eccentric with Stretch

…And even a bonus stretch! It is so important to not only have the strength but build the flexibility to perform toes to bar with ease.

How to approach this drill:

• Start by pulling down on the rig to get into an active hang and pull the rib slightly to the floor to hang in hollow.
• Make sure your grip is an “over grip” to engage larger forearm muscles.
• Initiate tuck with lats and core. Do NOT throw head back to move into ball up position.
• Place balls of feet on rig and open up knees to create a great stretch for tight hamstrings.
• Once you have stretched to your maximum capacity, lower slowly with straight legs.

Try to accumulate 15 slow reps total without any kipping motion to stay focused on building strict strength!

 

LOVE THESE DRILLS AND LOOKING FOR SOME MORE HELP WITH TOES TO BAR OR OTHER GYMNASTICs MOVEMENTS?

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Written by Pamela Gagnon

https://www.instagram.com/pamelagnon/