How to do toes-to-bar
Toes-to-bar is a hanging core movement: from a dead hang you swing and lift your feet to touch the bar between your hands. It's a CrossFit staple that rewards rhythm over brute strength. A good kip, active shoulders and pressing the bar down make the difference between one rep and a smooth set.
Demonstrated by Tom, CrossFit coach
In short
- Hang with an active grip and shoulders engaged.
- Open up at the back, then press the bar down as your feet come forward.
- Press the bar down and lift your legs straight up.
- Touch your toes to the bar and swing back into the next rep.
Step by step
Start from an active hang
Grip the bar just outside shoulder-width and pull your shoulders slightly down so you're not hanging loose. Start a small swing.
Open up at the back of the swing
Let your chest move forward between your arms and your feet drift behind you. A small, controlled opening is enough to load the next rep.
Close the hips and press down
Bring your feet forward and press the bar down towards your hips with straight arms. This turns the swing into lift for your legs.
Lift and touch
Keep pressing the bar down and lift your feet up to the bar between your hands. Leaning your shoulders back a little gives your feet room to reach it.
Swing back through
Let your legs drop back down under control and push your chest through again into the next arch, so the reps link together.
Common mistakes and how to fix them
- Bending the armsBent arms pull you towards the bar and leave no room for your feet. Keep them long and press the bar down.
- Bent knees all the way upKnees can bend early on, but straighter legs on the way up make it easier to reach the bar and look cleaner.
- Swinging out of controlBig swings between reps cost you time. Keep the kip tight and controlled, from the shoulders.
- Missing the touchBoth feet need to touch the bar between your hands. Lean back a little at the top to give them room.
Drills to build it
- Tight kip swingsPractise small, controlled swings with straight arms, pressing the bar down at the front. Smooth beats big.
- Hanging knee raisesLift your knees to your chest from an active hang. It builds the core strength behind the movement.
- Single reps with a resetDo one rep, drop off, reset. Then link two, then three, keeping the rhythm the same.
Filming it for a form check
Film from the side with the bar and your feet in shot at the bottom of the swing. Two or three reps is plenty. Good light helps, and keep the phone still, propped up or on a tripod.
Want a second pair of eyes on your rep?
Rep Review is an AI form coach for iPhone. Film one rep and Riley shows you what's working, the one thing to work on next, and the drills that get you there. Coming soon to the App Store.
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Questions
Why can't I reach the bar?
Usually bent arms or no hollow. Press the bar down with straight arms and lean your shoulders back as your legs come up.
Kipping or strict toes-to-bar?
Learn strict knee raises first for strength, then the kipping version for efficient reps in workouts.
How do I link reps?
Use the swing back down to load the next arch. Keep the kip small and the rhythm steady.
More guides
This guide is general coaching information, not medical advice. If something hurts, stop and speak to a qualified professional. Start light, and get a coach to check your technique if you can.