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Exercises Movements, technique & proper execution

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Old 11-14-2011, 09:41 AM   #1
Sonny Funderburk
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Exercise Variation on Toe to bar

Hey basiclly what the title says. I've started my own home crossfit gym and the wife and I are not able to do Toe to bar YET. So what is a good variation to getting there.

Sonny
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Old 11-14-2011, 11:09 AM   #2
Rebecca Roth
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Re: Exercise Variation on Toe to bar

Step #1 cf style sit ups
Step #2 controlled kip swing (no arm pull)
Step #3 controlled hanging L-Sits
Step #4 kip swing to L-Sit
Step #5 Knees to Elbows
Step #6 Toes to Bar

* supplment GHD situps outside wods to aid progress.
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Old 11-14-2011, 12:52 PM   #3
Blair Robert Lowe
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Re: Exercise Variation on Toe to bar

For now I would work:

From a hang, lift knees as high as possible (so that the legs are bent in a tuck) and then try to extend legs to touch the bar with toes.

I would also allow a small swing and pull toes to bar then attempt to hold toes at bar. What I call a V-hang.

Hanging leg lifts will be not very effective unless you can get 30 degrees above horizontal. If that is the case, I would only work them where your hips are slightly piked or hollowed and then lifted.
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Old 11-14-2011, 12:53 PM   #4
Katherine Derbyshire
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Re: Exercise Variation on Toe to bar

Quote:
Originally Posted by Rebecca Roth View Post
Step #1 cf style sit ups
Step #2 controlled kip swing (no arm pull)
Step #3 controlled hanging L-Sits
Step #4 kip swing to L-Sit
Step #5 Knees to Elbows
Step #6 Toes to Bar

* supplment GHD situps outside wods to aid progress.
I actually find Toes to Bar easier than Knees to Elbows. It may be a matter of limb length/proportions for different people, as well as muscle imbalances in various parts of the core.

Katherine
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Old 11-15-2011, 09:56 AM   #5
Blair Robert Lowe
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Re: Exercise Variation on Toe to bar

K2E doesn't require that much ab strength but more lat recruitment since it's essentially a tucked FL.

T2B requires flexible hips however if you arch at all in your lower back it is much easier than a from a dead hollow hang.

Some years ago I played around and tried to compare these with another gymnast friend. Over a series of reps, K2E were more tiring because of using the lats whereas T2B aka Hanging Leg Lifts are fairly simply for gymnasts.
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