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Old 02-25-2012, 12:40 AM   #1
James A Wade
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Toes to bar

Ok I have no problem with my abs while doing toes to bar. My problem lies in my forearm strength. After, let's say 1 1/2 round of 5x 12 reps my forearms give out on me. It becomes painful to hang from the bars. Does anyone have any suggestions on ways to help this.
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Old 02-25-2012, 07:29 AM   #2
Everett Sloan
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Re: Toes to bar

Increase your grip strength and endurance. Farmers walks or just hanging from the bar for time will help with this.

Grip failure on pull ups is a failure point for many as well.
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Old 02-25-2012, 09:12 AM   #3
Joshua Ruwet
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Re: Toes to bar

Work on strict pull ups. It will benefit grip strength, core, etc.

Also, learning a good kip on T2B was a strength/endurance saver for me.
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Old 02-25-2012, 09:32 AM   #4
Eric Montgomery
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Re: Toes to bar

Heavy farmers walks--as heavy as you can go for 25-50m, rest a few minutes, then walk back.

Heavy dumbbell rows--these have helped my deadlift grip and my upper back strength immensely. Sets of 20-30 as heavy as you can go, 2-3 sets once or twice per week.
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Old 02-25-2012, 12:09 PM   #5
Thomas Arends
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Re: Toes to bar

a static deadlift hold also may work. Also good for youre posture.
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Old 02-25-2012, 10:55 PM   #6
James A Wade
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Re: Toes to bar

Thanks for all the advise. As for Kipping toes to bar that wont happen. I can't even do Kipping pullups. I'll try the others out and let you know the results.
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Old 02-27-2012, 07:14 AM   #7
Jennifer Murray
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Re: Toes to bar

Quote:
Originally Posted by James A Wade View Post
Thanks for all the advise. As for Kipping toes to bar that wont happen. I can't even do Kipping pullups. I'll try the others out and let you know the results.
In addition to strengthing your grip; try stretching out your forearms before and after T2B.
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Old 02-27-2012, 09:56 AM   #8
Eric Trent Miller
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Re: Toes to bar

Quote:
Originally Posted by James A Wade View Post
Thanks for all the advise. As for Kipping toes to bar that wont happen. I can't even do Kipping pullups. I'll try the others out and let you know the results.
edit: the reply below isn't intended to help (much) w your grip issue. It's more intended to helpfully address "As for Kipping toes to bar that wont happen. I can't even do Kipping pullups."

well...you almost have to kip your ttb to do them right or with any appreciable volume. strict ttb (while TOTALLY a legit movement btw) is more of a core strength movement.

when a wod calls for ttb, and doesn't say "strict" it certainly means kipping ttb.

if you can't kip on a bar, do kipping ttbs on the rings. You'll find that you probably CAN do them on the rings (if you kip/swing) AND it will help you get the feel for the swing portion of the kipping movement for your kipping pullups that you currently struggle with.

just hang from the rings
swing (hollow hips, open hips, hollow hips, open hips)
now SWING BIGGER
on the feet forward part of a big swing, push your upper body back and get those feet up there.
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Old 02-27-2012, 10:19 AM   #9
Blair Robert Lowe
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Re: Toes to bar

On rings you could generate more kip or swing. However, that in turn will tax your grip more.

It honestly sounds like you just need to do more hanging off bars and rings and a stronger grip (which why everyone is talking about additional grip work like grippers, one arm rows and farmer walks). Then incorporate just working "pump" swings aka mini-tap swings without the pullup or TTB action.

One of the issues with most bar structures in crossfit gyms can be a lack of grip because of material. Either tape your hands or tape the bars. I prefer the latter and it saves on tape.
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Old 02-27-2012, 10:44 AM   #10
Adam Kryskow
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Re: Toes to bar

It's tough to say this without sounding like a smart @s$ but it sounds like the toe to bars are working your grip strength quite well. Do more of them...
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