Hanging Toes To Bar

Muscles worked

Setup

1. Grasp the pull-up bar with a shoulder-width overhand grip.
2. Hang with your arms fully extended and your feet off the floor.
3. Engage your lats and pull your shoulder blades down into an 'active hang' position.
4. Maintain a slight 'hollow body' position with your core braced and legs slightly in front of your hips.

How to do it

1. Exhale and contract your abdominals to lift your legs toward the bar, keeping them as straight as possible.
2. Simultaneously press down on the bar with straight arms to engage your lats and tilt your torso back slightly to create space.
3. Touch both feet to the bar between your hands at the top of the movement.
4. Inhale as you lower your legs back to the starting position with a controlled tempo, resisting the urge to swing.

Form checklist

• Ensure both toes actually touch the bar simultaneously.
• Keep your shoulders active and away from your ears throughout the entire rep.
• Avoid using excessive momentum or a 'kip' unless specifically training for high-volume gymnastics.
• Control the descent to prevent your body from swinging like a pendulum.
• Keep your legs squeezed together and your quads engaged.

Pro tips

• Think about 'pulling the bar down to your thighs' rather than just lifting your legs; this lat engagement is the secret to a high-quality rep.
• Focus on the 'hollow body' transition at the bottom to maintain constant tension on the anterior chain.

Make it harder

• Perform the movement with a 3-5 second slow eccentric (lowering) phase to maximize time under tension.
• Hold a small medicine ball between your feet to increase the load on the hip flexors and lower abs.

Frequently asked

What muscles does the hanging toes to bar work?

The hanging toes to bar primarily targets the abs and obliques, and also works the biceps, forearms, grip muscles, and lats as secondary muscles.

What equipment do you need for the hanging toes to bar?

The hanging toes to bar uses pull up bar.

Is the hanging toes to bar good for beginners?

The hanging toes to bar is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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