Toes to Bar in Competition

Toes to bar (TTB) are a commonly prescribed bar gymnastics movement in CrossFit workouts. Typical competition movement standards require the athlete to hang from a bar with arms straight, starting with feet behind the body, finishing with both feet touching the bar simultaneously. This challenges the core muscles, hip flexors, and grip endurance. TTB can be programmed effectively for a specific purpose like developing abdominal strength or used to create compounding fatigue when combined with movements like lunges (hip flexors), handstand walking (midline), or hang power cleans (grip). 

Programming & Progressions

Programming

TTB require a high degree of skill, flexibility, and midline compression strength. When working with an individual client, you should assess their TTB and evaluate each of these components and target training to improve their weakest. For group classes, it is important to keep in mind that clients will have a wide range of TTB capacity, so using them in an AMRAP or ascending rep formats can accommodate the variety of skill levels in a class. 

Some important things to consider when programming TTB: 

(1) Shoulder health – TTB place significant demand on the shoulder joint during the arch phase of the swing. You need to consider other bar and rings gymnastics volume and ensure you are not overloading the shoulder. 

(2) Midline compression strength – an easy way to improve a client’s TTB capacity is by improving compression strength. Use trunk flexion movements like Seated Pike Leg Lifts, V-ups, and Tuck-ups. Videos of each exercise can be found below.  

(3) Grip – for athletes who are more proficient with TTB, the limiting factor will often be grip endurance. Isolating grip endurance with exercises like the Wrist Roller and Farmers Carry can often improve capacity. Videos of each exercise can be found below. 

Example Training Sessions: 

Skill based sample session (From our Got None TTB program) 

A. Accumulate 3 sets of 6 arch to hollow on bar with legs together and straight in arch

B. Accumulate 3 sets of 6 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)

C. Accumulate 3 sets of 6 TTB with straight legs in the arch (you can bend kneed to touch toes to bar if you need to)

D. Accumulate 3 sets of 6 TTB w/ same points from “C” AND not looking at the bar (look straight ahead)

*looking straight ahead will keep you closer to the bar- it’s also easier to breathe in this position

**On A-D- make sure that you are always returning to a straight leg position in the arch 

Bridge / Capacity sample session

Every 90sec x 5 sets

AMRAP (-2) UB TTB

Ski @ 30min TT pace for remaining time after each set 

*each set perform as many TTB as possible, leaving 2 reps in the tank. Use the ski-erg here to compound fatigue and train the body to build midline stamina. 

Sport Specific sample session

2021 Wodapalooza Online Qualifier #5

10-1 Reps

TTB

DBL DB devils press @ 50/35#

12min cap

Variations, Tips, and Accessory Work

Movement Variations

There are three main variations of the TTB that we see: (1) Kipping TTB, (2) Strict TTB, (3) Toes to Rings.

(1) Kipping Toes to Bar – kipping TTB uses a swing to create momentum making the movement easier and increasing the number of reps that can be performed. There are three main styles of kipping TTB that we see in competitive fitness: 

Straight Legs – slower cycle rate with a longer, sweeping kip. This style fits well when bigger sets are required or to help control breathing. 

Bent Knee with “Kick” – slightly faster cycle rate, but can be more shoulder and grip intensive than straight legs style. Often used at the end of an unbroken set to squeeze out a few more reps. 

Scoop – the fastest cycle rate, but requires the most midline strength and endurance. This style fits well with smaller sets where speed is most important. 

(2) Strict Toes to Bar – strict TTB are a more challenging variation, where the movement is completed without a swing or momentum. This requires more hip flexor and abdominal strength than the kipping version and can be used to isolate midline stamina. 

(3) Kipping Toes to Rings –  this is less commonly prescribed than toes to bar, however they provide a unique challenge. Getting the timing right on the rings requires a different swing pattern. Toes to Rings also tend to challenge grip to an even greater extent compared to toes to bar. 

TTB Tips

Embedded Video: https://www.instagram.com/tv/Cam4gLuDB3Y/?igshid=MzRlODBiNWFlZA==

(1) Gaze ahead, not up: A common fault is the athlete who tilts their head back keeping their eye-line on the pull-up bar. This tends to put more tension on the arms, and limits the athletes ability to get into a strong arch position. Instead, set your gaze on the horizon to ensure a smooth kip, with an open arch position.

(2) Return to a tight arch position: We often see athletes who either shorten the arch in an effort to create more speed OR those who have an overly soft body line with knees bent and legs flared. Both are death moves for fast, efficient, TTB and require too much upper body strength and control to do large sets. Practice returning to a tight arch with an open shoulder to get the most out of your kip.

(3) Practice different variations: The optimal movement pattern is athlete dependent. Depending on limb proportions, hamstring length, hinge ability, and many other factors, the athlete may be better at performing one style over another. Practice a variety of options to see what works best for your build and skill level.

Accessory Work 

Below you will find some drills and accessory exercises from the TTT Skill Programs that you can use to upgrade your toes to bar. 

Loaded Pike Stretches – a basic hamstring flexibility exercise, used before a TTB session making it easier to finish the rep due to less fighting against hamstring tension.  

Loaded Forward Fold – an advanced mobility drill to improve trunk compression and hamstring flexibility, making finishing the TTB easier. 

Arch-Hollow Swings – a basic bar-hanging kip swing drill, used to learn the timing of the swing and condition the shoulders and hands for TTB volume. 

Bent-knee Tucks – this is a breakdown drill for TTB, having the athlete complete just the initial portion of the knee-rise. It is a great drill for practicing the timing of the movement. 

Half TTB – as it sounds, this drill is performed by completing TTB to a lower target. It can be helpful to have someone hold a PVC pipe at various levels to use as a target for the toes. 

Seated TTB Pulses – this is a challenging midline compression drill. Performed by sitting on the ground with a bar set to the end of your reach, it is essentially training the last 6-8” of the movement. 

L-sit Holds – another challenging midline exercise, designed to stress the hip flexors and abs in a movement-specific setting. Perform hanging L-sit holds at the end of TTB sessions as a tool for improving midline endurance. 

TTT Toes To Bar Programs

Got None Sample Workout:

Sign up link: https://trainingthinktank.com/training-program/ttt-compete/