Are you stuck in a rut with your toes to bar? Do you have to continually reset for each set of T2B? Or maybe an awkward swing that is stopping you from stringing a few together in a row? If you can do singles, but still can’t string a few or more together, then this toes to bar progression will help you learn how to achieve your TTB goals.
Many athletes get stuck looking like this video. And their inefficiency with this form leads to a lack of toes to bar progression.
Toes To Bar Variations
First, let’s talk about TTB EFFICIENCY so you understand a better technique.
ᴡʜɪʟᴇ ʙᴏᴛʜ ᴍᴇᴛʜᴏᴅs ᴄᴀɴ ᴀᴄʜɪᴇᴠᴇ ᴛʜᴇ sᴀᴍᴇ ɢᴏᴀʟ, ᴏɴᴇ ɪs ᴍᴏʀᴇ ᴇғғɪᴄɪᴇɴᴛ ᴛʜᴀɴ ᴛʜᴇ ᴏᴛʜᴇʀ.
🔑 HOLLOW COMPRESSION T2B
This method allows you to cycle toes to bar faster because you aren’t pulling yourself away from the bar [yes, lats are100% engaged still], therefore, it is more efficient. This method takes flexibility but isn’t everything easier when you are flexible [think overhead squats, pistols, snatches] so make sure you work on getting more bendy!
⚠️ OPEN RIB PULLBACK TTB
This method carries the athlete much farther behind the bar because the rib is pulled out. Since the rib is out, this arches the back a tad and pulls the upper torso away from the rig instead of closer into the rig, which is why it exerts MORE energy and not as efficient as the hollow compression. While you can achieve toes to bar using this method, it isn’t as efficient.
TOES TO BAR PROGRESSION
TIMING DRILL WITH TARGET
First, it’s time we revisit the kip swing, an often overlooked component to toes to bar progression. Can you efficiently go from arch to hollow and stop on command? This would mean you have full control through the shoulder region and can efficiently do the kip swing. Without an efficient kip swing, you will have a very difficult time advancing with your t2b efficiency.
This drill pulls together both the kip swing & then adds a “target” to the toes to bar. Basically, you will start doing TTB to approximately 90 degrees, making sure you can string at least 5-7 together without any swing in between. Once you can perform that successfully, then you can raise your imaginary target” and slowly you will reach the bar. You can perform this straight leg or with a knee bend.
TTB TIMING & STRENGTH DRILL WITH BAND
This is one of my favorite toes-to-bar progression drills to not only help with the cadence of kip swing but help build hip flexor strength.
To set up this drill you will need a thin band and heavy dumbbell!. Wrap the band so it stays tight around ankles and around the dumbbell.
To execute the drill start by pulling down on the rig to begin the beat swing. Make sure you engage the lats by pressing down on the rig during the entire skill. Bend at the hip to create the hollow pike position.
TRY 4 max effort sets (45-sec rest between sets).
TOES TO BAR CADENCE DRILL WITH BAND ON BACK
ᴛʜɪs ᴅʀɪʟʟ ɪs ғᴏʀ ᴛʜᴏsᴇ ᴡʜᴏ ʜᴀᴠᴇ ᴛʜᴇ ʟᴀᴛ sᴛʀᴇɴɢᴛʜ & ʜɪᴘ ғʟᴇxᴏʀ sᴛʀᴇɴɢᴛʜ/ғʟᴇxɪʙɪʟɪᴛʏ ᴛᴏ ᴅᴏ #ᴛᴛʙ ʙᴜᴛ sᴛɪʟʟ sᴛʀᴜɢɢʟɪɴɢ ᴛᴏ ғɪɴᴅ ᴛʜᴇ “ᴛɪᴍɪɴɢ” ᴛᴏ ᴛʜɪs ᴠᴇʀʏ ᴄʜᴀʟʟᴇɴɢɪɴɢ sᴋɪʟʟ.
WHY IT WORKS:
The band helps you create an “equal & opposite reaction” which allows you to have the right timing as you drive fastback into the arch. Remember, you must press down on the rig the entire time to activate lats and stay tight. Use a THIN band when first trying out this drill.
This band can generate a tremendous amount of power so MAKE SURE YOU DO NOT lose your grip. Wrap your thumbs around bar for better grip! Also, do not go as high as I do when you try this drill. Start small and then work your way towards a full toe to bar.
LOVE THESE DRILLS? CHECK OUT MORE HERE FROM PERFORMANCE PLUS PROGRAMMING.
LATS TO FLY is our four-week plan designed for improved lat strength and ability to use the lats to efficiently produce force for gymnastics movements.
Our TOES TO BAR CONDITIONING program is designed to help you build the strength and coordination necessary for toes to bar performance.
Written by Pamela Gagnon