For those of you who want to try for the competition team, it is required for men to do 10 smooth Toes to Bar for both men and women.
For those who just want to get more healthy and fit and do workouts that truly work your core and midsection and improve your grip strength for pull ups, then getting better at Toes to Bar will help. Last week we discussed ways to protect your hands for pull ups. The same practices apply to toes to bars as well!
Below, Jenna and LA explain the most competition standards for performing Toes to Bar:
(Note: Jenna said 7 reps of Toes to Bar for women, but it is 10 reps)
To train for your Toes to Bar there are two positions to master, the Touch and the Hang.
Toes to Bar Touch:
In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull up bar. Both feet must be in contact with the bar at the same time, inside the hands. This requires you to lean back away from the bar. If you stay under the bar, your flexibility and ab strength better be amazing!
Toes to Bar Hang:
The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
Just like with the ring dips, if you work on this skill daily (as you pass the bars on your way into the back of the gym, as your standing by the pull up structure talking, or simply before or after a workout) you will be able to improve. This will help lead to better body control in all of your CrossFit workouts.