Strength requirements
It is hard to give an exact figure for the strength you need to do several toes-to-bar in a row. A ballpark figure is one strict pull-up: that gives you the lat strength to sustain kipping practice.
Toes-to-bar is a compression movement, so you also need some strength in the compression pattern. A good starting point is one strict toes-to-bar, or five straight-leg raises above parallel.
Technique requirements
Five good kipping pull-ups, built on a solid beat swing, is a good platform for developing a series of toes-to-bar. That is why I recommend reading the pull-up guide before this one.
Now let's go through the exercises that will help you most. Start with this video for a basic understanding of the toes-to-bar.
Exercises
Hanging knee raise
The first technical piece on the path to toes-to-bar. Start with a few beat swings, and when you push back into the hollow, lift the knees towards your chest. Bend and straighten the knees in time with the beat.
Note in the video that the shoulders are far back from the rig. That is key in every kipping movement and a sign that you are using the lats.
Strict hanging leg lift
Strict leg lifts are great for building compression strength. The aim is to fold as much as you can. Stall bars are best, but most people only have a pull-up rig, so that works too.
Lift the legs as high as you can with the knees as straight as you can.
Getting good at this exercise makes you a stronger gymnast in every movement, so embrace it.
Front lever
Front levers are not common in functional fitness, but I think they are excellent: they teach you how to activate the lats and they are great hanging core exercises. They also build all-round fitness, and I believe a strong shoulder girdle helps you stay clear of kipping injuries. That is why I include them in my training plans.
Tuck front lever
The tuck is a reasonable variation at this strength level. Pull back with the lats as in the video, then ball up into a tuck. Push yourself as far back as you can instead of hanging passively under the bar. Your lats should burn.
Dynamic hanging leg lift
The last piece of the toes-to-bar puzzle is the straight-leg dynamic leg lift. As with the knee raise, start with a few good beat swings. As the swing grows, lift your legs while you push back into the rig. Lift them higher until one day you reach the bar in time with the beat.
When that day comes, you have mastered the toes-to-bar.
Toes-to-bar
Watch the toes-to-bar in slow motion. Notice that it is basically just a big beat swing.
Did you get it?
Hopefully you now understand the foundation of the second kipping gymnastics movement, the toes-to-bar. Now you need practice to get it. The next step is the bar muscle-up.
Questions? Email us at hello@relentlessmethod.com.