Core strength and abdominal training is often displayed by some of the top fitness and CrossFit® athletes. Many regional and CrossFit Games bound athletes (both men and women) tout some of the most impressive midsections the fitness industry as seen. When determining which movements are responsible for such a midline, one can start their abdominal journey at the toes to bar.
The benefits of core training are well documented, such as in my previous piece geared for weightlifters and fitness athletes. In summary, increased core strength can enhance spinal stability, rotational force production (sprinting, hitting, throwing), and can even enhance overall strength in movements such as the deadlift, squat, and press.
In this article we will take a deeper look at the toes to bar, specifically the kipping version often seen in most fitness and CrossFit competitions.
The Toes to Bar (Kipping)
Below is a quick video tutorial on how to perform the kipping toes to bar. This movement at first glance seems pretty straightforward, but I assure you the complexities of synchronized contractions, fluidity in the movement, and even increased demand placed on the body due to high degrees of range of motion will prove otherwise.
1. Increased Muscular Demands
In short, the toes to bar movement involves a lifter going from a slightly hyper-extended position with the hips and shoulders open to a full contracted position at the top. The fullest of ranges of motion require great amounts of muscle strength, control, and coordination. With the added component of momentum and speed due to the kip, high amounts of energy must also be spent during the eccentric portion of the exercise to ensure proper reloading of the legs and hips for the next repetition. Additionally, the lifter must lift greater amounts of body mass (load), which even with momentum of a kip, which can lead to some serious muscle damage (hypertrophy) and results.
2. Improves Grip, Shoulder, and Back Strength
Hanging from a barbell while the body is in dynamic motion is a skill in itself. It requires great range of motion in the shoulder capsule, stability and control in the upper back and scapular regions, and high amounts of grip and arm strength to be able to support and control oneself during longer sets. The toes to bar (kipping) challenges many of the supportive muscles in the upper body and hips, often increasing their overall performance and strength. By increasing supporting muscles of the body that aid in the toes to bar movement, the lifter can often target a larger amount of muscle mass in the serratus, hip flexors, and obliques, and upper/lower abs.
3. More Efficient than Endless Sit Ups
If you have ever heard of someone doing (or even done yourself) a million crunches to unlock that sixer, you know that endless volume is not the best approach for overall development and results. Due to the above benefits of toes to bar, the toes to bar movement requires less repetitions to be performed to have a similar benefit to endless crunches and sit ups. This often results in less time training core and more results, which is a win win for all of us. By enhancing the complexities and muscular demands of core training you can train more effectively and efficiently to optimize results.
Carve a Better Core
Looking to carve some serious midsection muscle? Look no further than some of our top core training articles below!
- Explosive Medicine Ball Slams for Serious Core Strength
- The Best Weightlifting Belts to Stabilize Your Spine
Featured Image: @thebaraides on Instagram