Toes to Bar
- Advanced
- Functional
- Calisthenics
Toes to bar hangs from a pull-up bar and uses a controlled kipping swing to snap the toes up to touch the bar between your hands. The rhythm trains the abs and lats together as the whole body swings and extends back to a hang. Advanced athletes use it for reps in functional training and calisthenics, as a main lift or a finisher.
- Muscles
- Abs, Lats
- Equipment
- Pull-up bar
- Logged as
- Reps
How to
- Hang from the bar with straight arms.
- Swing into a controlled kip.
- Snap your toes up to touch the bar between your hands.
- Extend back to the hang and repeat in rhythm.
Form cues
- Keep a firm grip through the whole set.
- Pull your shoulder blades down to start the swing.
- Exhale sharply as your toes snap up.
Common mistakes
- Elbows bend to muscle the toes up. Straighten your arms and let the hips drive.
- Swing loses rhythm and stalls mid-set. Keep the kip steady between every rep.
- Knees bend so the toes miss the bar. Keep your legs straight as they rise.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
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