It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Toes to Bar
Description: Hang from the pull-up bar and use kipping swings to repeatedly touch your toes to the bar.
Primary Movement Pattern:
Physical Skills Developed: strength, power, coordination, flexibility
Tips, Tricks, and Fun Facts: Toes to bar is a staple intermediate gymnastic movement that develops strength in the midline and grip, coordination of the kipping swing, as well as flexibility and stability in the shoulders.
The foundation of the toes-to-bar is the kipping swing. The kipping swing starts by using the shoulders and hips together to oscillate quickly between hollow and arched positions.
Once the athlete has mastered the kipping swing, progression towards toes-to-bar continues simply by making the kip swing larger and kicking the legs up higher.
Most importantly, the athlete should maintain the same rhythm and be able to string together 5+ reps, no matter what level the toes reach. Start with toes to 90 degrees and go up from there!
Setup:
- Hang from the pull-up bar with full grip on the bar, knuckles rotated forward on top of the bar, and hands just outside shoulder width.
Initiation:
- Close and open the shoulders and hips together to link multiple kipping swings together
- Increase the size and speed of the kipping swings, bring toes higher each time, until toes reach the bar while maintaining the same timing and rhythm.
Common faults:
- Performing one rep of toes to the bar at a time, without maintaining timing. Start at the toe height where you can complete 5+ in a row and work up from there.
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean