ePerforming the toes-to-bar is a quintessential representation of CrossFit. This visually impressive movement fits right in with the Olympic lifts and superhero-style workouts that have made this form of training famous. Involving a tremendous amount of muscle groups and coordination, the toes-to-bar is more than just an abdominal exercise.
However, like many CrossFit-style exercises, this move can be difficult to master. Particularly with the high volume and intensity of a demanding CrossFit workout, you may have some trouble building up to a full rep.
If you can’t quite master the toes-to-bar, there’s no need to throw in the towel. Here, you’ll find eight toes-to-bar alternatives to help develop your abdominal mastery.Â
When necessary, you can swap them into your WODs (workouts of the day) to give yourself a solid training stimulus while building up to your first rep.
Toes-to-Bar Alternatives
- Cable Crunch
- Curl-Up
- Lying Body Hollow
- Ab Wheel Rollout
- Captain’s Chair Straight Leg Raise
- L-Sit
- Hanging Straight Leg Raise
- Front Lever
Cable Crunch
The cable crunch is a solid starting place for you to build up the strength and endurance of your midsection. With the demands of your future toes-to-bar, getting acclimated to resistance-based core movements will be a great asset.Â
You can also customize the cable crunch as you advance, tailoring the challenge to either the beginning of each repetition or more skewed toward the end.
Benefits of the Cable Crunch
- The cable crunch is simple to set up.
- You can progress this move easily with additional load.
- This move will help you integrate your abdominal contractions with full-body bracing.
How to Do the Cable Crunch
Start by attaching a rope handle to a cable stack station. Place a mat at the base of the machine to rest your knees on. Grip the ropes as they drape around the backside of your neck. While facing the machine, drop down to your knees and brace your core, legs, and upper body simultaneously. This will be your starting position.Â
Slowly curl your face toward your knees by contracting your abdominals. Breathe out fully with each repetition. Lower the weight slowly back to the starting position while breathing in. Perform for repetitions.
Curl-Up
The curl-up is a smart accompaniment to the cable crunch. Building your core and direct abdominal strength is a huge component of performing the toes-to-bar. But you also need to control your own body weight through proprioception and coordination.
[Read More: The Best Upper Body Exercises and Workouts]
The curl-up will help you start on this journey. You’ll take the strength you built with the cable crunch and learn how to start creating a full-body core-focused movement — like the one you need for the toes-to-bar. You can do the move as a toes-to-bar alternative at home when you don’t have a bar.
Benefits of the Curl-Up
- This is a relatively accessible but still challenging calisthenic exercise for abdominal flexion.
- The ground will give your body external support to assist you while you build more strength and coordination.
- You don’t need equipment, so you can do the curl-up anywhere.
How to Do the Curl-Up
Place an exercise mat on the ground and lay on top of it facing the ceiling. Bend your knees and draw your feet comfortably towards your body, placing your hands face down on the mat. Begin each repetition with an exhale and continue breathing out all of your air as you move.Â
Flex your abdominal muscles as you draw your chest towards your knees. Breathe in as you control your descent to the starting position and complete for repetitions.
Lying Body Hollow
The hollow body technique is an essential component of controlling your body in space while hanging from a pull-up bar. You need to master this position if you’re going to succeed in anything from pull-ups all the way through toes-to-bar.
The lying body hollow helps build your skill and ability for the hanging version in the future. The ground will support the majority of your body weight while your core acclimates to a challenging position.
Benefits of the Lying Body Hollow
- The lying body hollow trains you to hold full body tension through your core while supporting your body weight on the ground.
- You’ll improve your coordination by practicing this movement.
- This exercise has a big carry-over potential to the starting position of the toes-to-bar.
How to Do the Lying Body Hollow
Place a mat on the floor and lie down facing the ceiling. Keep your legs straight and reach your arms overhead while resting on the mat. Simultaneously raise your arms and legs off the ground to about 45 degrees. Brace the core and hold full body tension similar to a plank. Perform for a timed hold.
Ab Wheel Rollout
If you’re looking for an alternative for toes-to-bar without a bar, the ab wheel is the way to go. Using the ab wheel for rollouts can give you one of the most challenging core workouts around. The wheel forces you to integrate core, hip, and shoulder stability in order to properly execute each repetition.
As you accumulate fatigue, this exercise will also highlight where you may need to shore up some lagging muscular strength or endurance leading into the toes-to-bar. And you’ll definitely need that endurance, as your entire core and upper body will be taxed throughout this move.
Benefits of the Ab Wheel Rollout
- You can easily scale this exercise with different starting points and ranges of motion.
- This move reinforces the kind of eccentric control necessary to perform proper toes-to-bar.
- The ab wheel rollout is a dynamic challenge to help you retain full body tension.
How to Do the Ab Wheel Rollout
Place a mat on the ground to serve as a starting position for your knees. Grip the ab wheel tight with both hands on either handle. Place it a comfortable distance from your legs (similar to the starting position of a push-up from your knees). Before you begin, squeeze your glutes, set your ribcage over your pelvis, and establish the hardest core brace you can.Â
Tighten up your lats and slowly begin to send the wheel further away from your body. Control this eccentric portion of the exercise and stop before you lose tension in your lats or shoulder blades. Draw yourself back to the starting position by staying tight in your core.Â
Visualize performing a straight-arm pulldown. Perform for repetitions until you notice a technical breakdown.
Captain’s Chair Straight Leg Raise
The captain’s chair — a unique but helpful implement often found in the core training section of commercial gyms — will support your upper body while forcing you to create and maintain full body tension. Doing a straight-leg raise mirrors the start of every toes-to-bar repetition you’ll perform in the future.
If you’re not ready to keep your legs straight throughout this movement, perform knee raises instead. Keep the same amount of tension in your core, but maintain a 90-degree bent at your knees.
Benefits of the Captain’s Chair Straight Leg RaiseÂ
- This move is easy to scale to make it both simpler and more challenging.
- The leg-raising component mimics the toes-to-bar ascent, giving this exercise direct carry-over potential into your toes-to-bar performance.
- You’ll strengthen your hip flexors and abdominal muscles, both of which are crucial for the toes-to-bar.
How to Do the Captain’s Chair Straight Leg Raise
Get into the captain’s chair station. Rest your back against the back pad and your arms on the armrests. Set your upper body brace through your shoulders and core before letting your lower body hang free. Perform a full-body tension-style brace similar to the body hollow and lock your legs in full extension.Â
Raise your legs as high as you can while maintaining a straight-leg posture. Control each repetition, preventing any body sway that may break you out of a proper brace. Perform for repetitions.Â
[RELATED: Best Leg Exercises]
L-Sit
The L-sit is an isometric exercise that will reinforce what full body tension feels like — and teach you how to maintain it under pressure.
Although many of the exercises on this list are dynamic — like the toes-to-bar will be — building some brutal isometric strength by utilizing the L-sit will also have huge benefits. Even though your body overall is moving during the toes-to-bar, your core must stay strong as a unit. The isometric strength you’ll gain here will help in a big way.
Benefits of the L-Sit
- `This move requires massive full-body isometric stability — you’ll need that in spades throughout your core during the toes-to-bar.
- The L-sit places a much-needed emphasis on shoulder stability and endurance.
- You’ll give a big boost to your hip flexor mobility, strength, and endurance.
How to Do the L-Sit
Sit on the floor with your feet straight ahead of your body. Place your hands flat on the ground on either side of your hips. If you cannot reach the ground because of your individual body dimensions (torso length versus arm length), grabbing some yoga blocks or a platform to make up the distance is extremely helpful.Â
Brace your full body and drive your hands into the ground, locking out your elbows and elevating your lower body. Lock your legs out ahead of you and flex your quads as hard as you can. Hold this position for as long as you can as a timed isometric hold.
[Read More: The Best Shoulder Exercises and Workouts for Bigger, Stronger Shoulders]
Hanging Straight Leg Raise
The hanging straight-leg raise integrates the benefits of the captain’s chair straight-leg raise with the overhead shoulder demands of the toes-to-bar.Â
You place your body in a slightly more difficult (e.g., stretched) position to begin each rep. This move will also challenge your grip, shoulder stability, and overall full-body brace in a big way. It serves as almost a modified toes-to-bar, so be ready with some pre-established strength to take this one on.
Benefits of the Hanging Straight Leg Raise`
- This move bears a strong resemblance to the toes-to-bar, and as such is a definite prerequisite.
- The hanging straight leg raise increases the challenges to your grip and overhead strength and stability.
- You’ll need to maintain a hollow body position throughout this movement, which dramatically increases core strength and stability.
How to Do the Hanging Straight Leg Raise
Start by grabbing onto a pull-up bar with a grip about shoulder-width apart. Prevent as much undue body sway during your setup as possible by using boxes or a platform to assist in assuming the starting position. While hanging still, establish a full-body brace (body hollow) by flexing your glutes and hip flexors, core, and engaging your lats.
Raise your legs out to full extension under control. Attempt to get each repetition to 90 degrees of flexion or slightly above. Control each eccentric portion of your repetitions to prevent loss of position or body sway.
Front Lever
The front lever is one of the most challenging full-body exercises around. While it integrates a ton of muscle groups, the sheer level of strength required to perform makes it among the most difficult toes-to-bar alternatives around.Â
This move is like the big cousin of the L-sit in — it takes similar full-body demands to the next level.Â
Benefits of the Front Lever
- This move requires a high level of full-body strength and coordination.
- You’ll only utilize your body weight and a pull-up bar, so you can do this extremely intense movement almost anywhere.
- Along with the hanging straight leg raise, this toes-to-bar alternative is one of the most advanced out there.
How to Do the Front Lever
Start by grabbing onto a pull-up bar with a grip about shoulder-width apart. Prevent as much undue body sway during your setup as possible by using boxes or a platform to assist in assuming the starting position.
Create as much rigid full-body tension as possible. Tighten through your lats, upper back, core, and legs by locking them out. Establish a hollow body position to complete your starting posture.
Engage your core and lats and draw your body from a hanging position to parallel with the floor (facing the ceiling). Either hold this position for a timed hold or perform for repetitions with tight eccentric control.
Muscles to Target for Improving Your Toes-to-Bar
The toes-to-bar and the alternatives that provide toes-to-bar scaling options require a lot of development across you entire body. Your grip, shoulders, core, and hip flexors will all be tested during these exercises.Â
Grip
To hit numerous toes-to-bar reps — or many of these alternatives — you’ll need a lot of grip strength. Since you will be hanging from a bar, slipping and dropping down would be an untimely end to your set.Â
Have to take breaks to accommodate a fatigued grip will pose a problem if you’re trying to hit a certain number of reps unbroken in your next WOD. Planning ahead and supercharging your grip work with tons of free weight exercises (without straps) will be a big help.
Shoulders
Shoulder mobility and scapular stability are enormously important for many of the exercises on this list. Without the ability to safely get and keep your arms locked overhead, many exercises (including toes-to-bar) won’t be available to you. Gaining, maintaining, and continuing to strengthen overhead mobility and stability will be paramount to your success.
Core
Sit-ups and crunches alone won’t prepare you for the toes-to-bar. You’re not just thinking about the fronts of your abs here.
Directly targeting your abdominal muscles will be highly valuable. But think of your core holistically here, involving your entire torso from a 360-degree perspective, including your back. Make sure you’re targeting pelvic and shoulder stability in conjunction with the traditional abdominal-centric core work.
Hip Flexors
The hip flexors are an integral part of the toes-to-bar exercise and many others on this list. While the rectus abdominis (or six-pack) is responsible for flexing the spine, the hip flexors themselves will be largely responsible for the beginning of each repetition. Don’t neglect leg-raise or hip flexion-style of training on your way to toes-to-bar.
Total Success
The toes-to-bar can be an extremely difficult exercise — but this advanced move doesn’t have to stay out of reach. If you approach your core training in a progressive way, using the toes-to-bar alternatives on this list as a ladder to success, you will get closer to your first official rep.
Along the way, you’ll also build some serious core strength, full-body coordination, and upper body stability and mobility. Take your core from the floor to the bar in no time. Your WODs will reach the next level with you.
Featured Image: BearFotos / Shutterstock
