Wisdom of the Week- Introducing Toes To Bar

Happy Wednesday! Marc and I are joining you for this Wisdom of the Week series from Land Warrior CrossFit, where our Africa Man, Nolan Thompson, coaches classes. This toes to bar series might be my personal favorite so far...and we have some GREAT drills and scales coming up for you.

This week, we detail efficiency tips for athletes that can already perform toes to bar...

The lats are the broadest muscle of the back, and are essential muscles used for pull-ups, chest to bars, toes to bar, muscle-ups, etc.

The lats are the broadest muscle of the back, and are essential muscles used for pull-ups, chest to bars, toes to bar, muscle-ups, etc.

  1. KEEP A TIGHT GYMNASTICS KIP POSITION. Squeeze your core, glutes, and legs tight. This engages your core to assist your legs in their ascent towards the bar.
  2. Push down on the bar, engaging your latisimus dorsi (aka "lats"). This action is REQUIRED in order to link large sets together.
  3. As you push down on the bar, bring your knees up towards your chest and kick your toes up to the bar.
  4. REMEMBER: The rep isn't over when your toes hit the bar! Stay tight as your legs descend from the bar right back into that gymnastics kip. If you relax your core and legs on the way down, you will lose the kipping rhythm, and be stuck in the dreaded "dead man's hang." 

As always, let us know if these tips are helpful, and be on the look out for our video next week. Don't forget to sign up for the newsletter, and check out our Croatia itinerary below to start daydreaming about your 2018 summer vacation!