Training Tips to Improve your Toes to Bar

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If you've been so lucky to grace the "Hurt Locker" at Heart Core, you've probably seen this come up on the whiteboard.  We are excited to finally share some training tips on how to improve your efficiency with this move.  Whether you have tried it or not, we can tell you there are many ways of executing - and there are tips to making it happen with less energy and effort. If you haven't quite gotten there, or have no idea what we're talking about, don't worry we've got you covered. 

Toes to bar means literally hanging from a bar with your hands, and tapping that bar with your toes, which counts as 1 rep.  Coach has asked you for 10 reps in a row... and you will see how quickly fatigue sets in.  The "grippers", back muscles, and core strength plus stability are some of the major players in this game.  Maybe you're super flexible and have great abs; in which case you can just hang from the bar and reach up with your feet to tap the bar, however even those will get tiring real quick... so how do we improve this?  We've found awesome tips online from Karin Giardino that include training movements that take you through the 3 key elements (core strength & midline stability • lat activation & strength • grip). These suggested exercises in the link, will help build your body up for toes to bar, with beginner and advanced suggestions; because hey - EVERYONE can still improve their execution > Read on beasts...

Another juicy tip line on what NOT to do and how even the tightest hamstring can achieve toe to bar from WODPrep Channel on ye olde tube. Toe to Bar Mistakes

We wish all of those participating in "The Open" the BEST of BEASTLY LUCK.  You vs. You; Pace Yourselves - there's four more to go after this week, so best treat your body right with enough recovery, active rest, high quality fuel (aka food), and of course lots of clean water!  #crushinggoals #takenoprisoners #bethechange

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What is Your Ability?

All levels: this class is open to anyone.

Beginner? Beginner rhymes with blood thinner, breadwinner, prizewinner, shore dinner, web spinner which you are none of these so we think.... but you may be someone that is beginning something or doing something for the first time. You maybe using the equipment for the first time and needs extensive instruction on proper range of motion.  A beginner may not have ever attended a gym or class, but still may be fit. If so then start here!

Intermediate? Maybe your here? You may feel like your occurring in the middle or between extremes of a beginner athlete or a advanced/ Pro Athlete. This is where you may workout regular and have used some of the equipment. You have taken a TRX class somewhere before and know how to operate the straps or know what a kettlebell is? Do you know the fundamentals of movement and can you work in your bodies full range of motion? If so then you will fit in perfectly at this level to get you progressing to the advance and pro classes.

Advanced? or do you want to barn dance, lap dance, clog dance, closed stance, and by chance your not these... but advanced you workout regularly and enjoy pushing yourself hard and to the next level. You work on bettering yourself with every workout, love to sweat, and enjoy the sore muscles the day after a good hard workout... then here you go and bring all that you have to the table. Lets Go Hard and Big or go home.

Pro? You're an athlete, you do races, you have that competitive sprite, your life is about movement and the next best thing. These style classes will help you train harder and faster for your next big goal. Ultimately making you a faster, stronger and more agile athlete. Lets find your limits and then find new ones!