3 Tips for Stringing Together More Toes to Bar
Video by Kirsten Ahrendt

This video discuss three points of performance for those of you that have the prerequisite strength and skill to kip, but struggle with the rhythm of stringing together multiple toes to bar. The points discussed in the video are outlined below:

1) Remember, it’s a KIP, not a SWING

In a kip, we move between two positions – hollow and arch. We move fluidly between these two points of tension and it creates a rhythm. If you are swinging (uncontrolled) instead of kipping (controlled) you won’t be able to maintain a rhythm for toes to bar.

2) Turn on your Lats

When you are in the “hollow” position of your kip, your lats are engaged and you should feel like you are pressing down on the bar. When we do this, our hips are behind the plane of the bar. When that happens, we can lift our toes to the bar. However, If we stop pressing down on the bar as we raise our toes, my hips will fall under and be in front of the plane of the bar. You will now be swinging, not kipping.

3) Don’t DROP into the middle of your swing

Let your feet swing out a little bit away from you as they come away from the bar. Sometimes I think about the sensation of “pulling my feet away from the bar” rather than just “letting them fall”. As your feet come down from the bar, they should pull you back into your “arch” position of your kip. Then you’ll be ready to press down on the bar again and move back into your hollow body position.

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Edward Becker

Very helpful! Thx!