How To Do Toes To Bar (WODprep Tutorial)

– What’s up, this is
Ben from WODprep and today we’re
going to talk about a toes to bar progression. So, I see a lot of people just
jump up to the pull-up bar and do whatever they can
to lift their knees up and then they kind of
flail their feet up to touch the bar. And that’s great. I guess, technically,
it counts as a rep but it’s really not
good for you, especially if you’re
disengaging your shoulders. And it’s really not a
great way to get efficient at stringing all those
reps together. So, today we’re going to
talk about a simple progression. All I’m going to
do to start is, I’m going to work on
doing levers, okay. So just front levers. Obviously, not like
a gymnast would do where they’re doing
it really far. All I’m doing is grabbing
onto the bar, I’m activating my shoudlers and I’m letting my shoulders
and torso move back behind the bar, okay,
and I’m going to do that. I’m going to do that
a few times. And as you can see,
I’m starting to develop a little bit of a kip. I’m actually not using
my legs at all. All I’m focusing on is
activating my shoulders, activating my lats, to make sure that I can
pull my torso back to make way for my
knees and feet, eventually, to come touch the bar. Then the next step
that I like to do is, I’ll get athletes to actually
start lifting those knees. So, I’m activating,
I’m pulling back and then I actually lift
my knees a little bit to my chest and then
I re-establish my kip. So you’ll see, I pull back,
lift my knees up and then pull back through
to re-establish the kip. And I’ll start to have athletes
swing back and forth doing that, just focusing on
lifting their knees up to about their belly button
or their chest. But keeping that nice active
shoulder in lat positioning. Next, we just take that
and bump it up a notch. So, I’m lifting my knees
to my chest, except, not my belly button now, now it’s all the way up to,
pretty much as high as I can get them. My kip needs to be a little
bit more aggressive, but you’ll see I’m still activating
my lats and my shoulders to get my shoulders nice and high,
torso out of the way so that my knees can come
straight up and then, as you guess it, the next step
is actually doing the toes to bar. So I pull back,
I lever back, I lift my knees
as high as I can and then instead of trying to
lift my toes to the bar, I actually, I call it a flick, I literally take my toes
and I flick the bar, they both make contact
at the same time. And then I’m immediately
pulling them back down and re-establishing the same kip that I was doing in
those previous drills. So, pull back, knees high,
flick the bar and then pull yourself
actively back through that window and
underneath the bar to re-establish your kip. As long as you can do this, make sure that you’re keeping
your shoulders activated, keeping those traps engaged, and I promise you,
it’s going to help you string together these
toes to bar much much easier and then you’ll be able
to crush them in your next workout. So if you liked this video, please leave a
comment below, I love hearing about how
these videos help, or maybe they
don’t help people. Also, if someone’s working
on trying to get the toes to bar,
be sure to tag them. Tag some people at your gym
who need help with this. And most of all,
thanks so much for tuning in and be sure to stop by to get more information
about what we’re doing. Thank you so much,

61 Replies to “How To Do Toes To Bar (WODprep Tutorial)”

  1. WODprep says:

    If you're working on Toes to Bar make sure you grab our FREE training guide:

  2. Ailis Catton says:

    Thank so much for all of your progressions!

  3. jarek nunez says:

    Yiu probably do cross fit huh

  4. Yanine González says:


  5. Samuel Vc says:

    Straight to the point, real clear and easy to understand. Good job

  6. Milun Radulovic says:

    Great explanation

  7. Sil Porcel says:

    thank you so much!!! this tips are great! i've been working on them and now I can do 10 perfect pullups unbroken and I finally can say that I do ttb!!!! you are amazing! thank you so much for sharing💛💛💛

  8. Park TaeJune says:

    Thank you for your lesson for t2b

  9. ginlyn39 says:

    I appreciate this. I can get one or two T2B on occasion, but not consistently. I've been working every day on lat pull downs, but will add this shoulder work/levers!

  10. Travis Johnson says:

    Don't swing unless you want to waste your time. KIPPING = NO GAINS

  11. eloday53 says:

    Get with the program.

  12. javier valdez says:

    Second week of CrossFit for me 😣 toes to bars is on the white board for today's WOD. This will be my first attempt at them. This video is going to be super helpful. Thanks brother!!

  13. Charles stage says:

    What a great video. This is by far the best and simplest way I have seen to progress. You guys are awesome and thanks for helping out the community I love, the CrossFit Community 💪🏼

  14. فؤاد هجري says:

    وداعا لكل الكريمات المغشوشة الحل الأكيد لمشكل قضيب صغير أو قذف السريع أو ضعف الانتصاب الحل أصبح ممكن مع الدكتور مصطفى المالكي الخبير في الأعضاء التناسلية للاستفادة من العلاج يرجى الاتصال على الواتساب 00212689611487
    خلطة رجال الصحراء هو منتج طبيعي وكل أعشابه طبيعيه ١٠٠٪ ولا يتسبب أي أثار جانيه امن تماما.
    كريم رجال الصحراء هو العلاج الأكثر مبيعا في دول العالم عامة وفي الشرق الأوسط خاصة وذالك لنجاحه مع كل زبناء اللذين استخدموه
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  15. Jeanne Guédon says:

    Helped me so much to understand the kipping movement and the activation of my shoulders! I can now touch my bar with my toes after one only practice with your advices !! Thanks a lot

  16. Christina youssef says:

    Thanks, I'll try this and tell you my feedback.

  17. M C says:

    Fuck this kipping shit

  18. James Colobong says:

    awesome tips dude!!

  19. YI says:

    i just made it bro. thanks

  20. Sam Kelley says:

    Solid teaching. Nice work.

  21. Brandan Mentch says:

    Did it for the first time on accident this morning, was fairly easy and really clean. now I wanna add them into my workout 😂

  22. Ben C.E DRIFT says:

    I try to be fit, 4 pack. 🙄. Almost at 6 . Hoping to get better

  23. 1richbish says:

    First time trying this… Can't stop my own momentum, or catch in the right place… End up having to perform one rep, then effectively stop, start again
    … Any more tips?

  24. Oscar Vazquez says:

    That was very helpful!

  25. Ale P says:

    Buddy! Thanks for this! Quick question, what about the width of the arms? Straight on shoulders or a bit open? THANKS

  26. Johnny Ah-Ching says:

    Thank you bro. Definately having trouble with these but you've explained it well. Will try it at next workout before taking on 19.2 😨😬 God bless!

  27. parisa alinejad says:

    its great thank you

  28. ivanm913 says:

    I attended a wod session at my local CrossFit and I literally looked like an idiot trying to do these. The people I asked for help seemed to not know how to explained it, so when I would finish I would miss out on doing my cleans. This video helped so much. Thanks.

  29. Dennis Hena says:

    Straight to the point and effective. I wish more videos were like this, instead being bloated with excess verbiage from people who just like to hear themselves talk.

  30. Pia Ovstedal says:

    Hi!! Was practising these today and realised I should have watched your tutorial before my workout. I probably looked like a fool. Maybe next time it will be better 😂 Great tutorial!

  31. Caitlyn Chandler says:

    Love this video! Very helpful!

  32. ivica siljanovski says:

    today i made toes to bar i couldnt finish the last round not because i lost energy, but because i distroy the skin of my hands from the grip any advice

  33. Kat Nieto says:

    I'm going to give this progression a shot. Thank you.

  34. Pavel Berov says:

    at first it seemed ok but then oh damn

  35. anan song says:

    Thanks this is good stuff!

  36. Vish says:

    😔 calisthenics version of toes to bar is harder and much more effective. Came to the wrong place. I appreciate your effort WODprep

  37. JaredErin Moll says:

    Just did T2B today! Was feeling sick so I worked on knees to chest and was feeling the kip a lot more than when I do my T2B. Thanks for this illustration on the last part of the progression. I’ll have to try that “flick” at the end.

  38. Cy French says:

    Seriously, thanks so much! None of the tips from the others at the gym were helping! Thanks to you, I nailed this movement on the first attempt after watching your video! SUBSCRIBED

  39. YI says:

    Love your tutorial. I am gonna try today bro.

  40. Jon Koch says:

    Looks like fun! I had a guy show me these yesterday and this was a perfect vid to share with some others and keep my form good!

  41. Christine Rhiner says:

    Can’t wait to try the progression

  42. ashjudd says:

    Great advice

  43. OhAiShare says:

    Forcing your shoulders into and past natural range of motion while loaded = messed up rotator cuffs in your future.

  44. 0dq0 says:

    Thank you! This was very helpful!

  45. Judith Lombardi says:

    Very helpful!

  46. Alexander Arnt says:

    How about no kipping you son of a bitch

  47. konto_prywatne says:

    I will try next wod

  48. Nobyyl Ra'is says:

    0:04 i waited for my toast to bar throughout the video but it never got served :/

  49. Bob Zombie says:

    Excellent! 👍

  50. Flavio Silva Silva says:

    It will be my first time doing that exercise! I hope your tips will help me!! Hugs from Portugal!

  51. Marco Polo says:

    Thanks! I need to improve this movement!

  52. Julian Rosero says:

    Isn't it better to do strict toes to the bar? I feel like people rush into doing excercises too soon without preparation. I couldn't do toes to the bar at the beginning but I worked on my knee raises and straight knee raises (no kipping) and also pull ups and hamstring flexibility and now I can do 7-10 toes to the bar strict and it engages my core a lot , it took me some time but it's better to do that than to see how beginners swing like crazy on bar trying to do this excercise with such a shitty form lol

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  54. Rachael Garner says:

    thank you! x

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  56. lcpdwife2009 says:

    Good info👍👍

  57. Tara DiD says:

    I'm disabled so I can't do any of this somebody mentioned total bar and I looked it up is there a momentum that makes it easier that going slower would be better I'm just curious I thought some about time somebody said the momentum of movement means that you don't have control so you're not getting full exercise.

  58. Saftsuse says:

    I am almost ready to start Crossfit

  59. KT thomas says:

    Good,step by step presentation

  60. Marisa Rios says:

    Unless you're trying to swing yourself up ONTO the bar like a gymnast, there is literally no reason or benefit for you to be using momentum to do toes to bar or knees to chest. Controlled movements will always get you results. Flopping around like a dying fish on a hook won't get you where you wanna be (unless where you wanna be is injured). 🙂

  61. Haya Salmon says:

    Thank you so much

  62. Kakol says:

    Another great video. I found about you today and can't be happier. Next step is for me to record myself and see my errors. Together with your video, I have a recipe for learning the moves

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