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toes to bar mobility

Break out the mobility requirements for toes to bar so that you can get in the best positions for efficient technique and skills development!

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Toes to bar breakdown

These three toes to bar variations all look relatively easy. But any deviation from proper positioning, or strength deficits, will make performing large sets of toes to bar incredibly challenging. 

hamstring flexibility

Hamstring flexibility is one of the main limitations athletes will have with toes to bar. When the posterior chain is tight, getting the legs up to the bar becomes much more challenging.

Shoulder flexion

Shoulder flexion is the second most common mobility limitation for toes to bar. When the shoulders don't open, an athlete's arch position won't be as good as it can, robbing them of kipping power.

thoracic spine

The thoracic spine (upper back) is another commonly limited mobility area. This can impact the low back, neck, shoulders, and limit your overhead mobility.

hip extension

In kipping toes to bar, we want to move into a globally extended arch position with the shoulders, upper back, and hips extended.

For athletes with tight hip flexors, we'll often so the legs separate, and the athlete loses tension that reduces their efficiency of movement.