Steps to Toes to Bar – Progressions #5-6
Written by Melissa Hurley
During the last progressions in our monthly Toes to Bar series, we discussed maintaining a tight midsection and learning the hollow body-bow position, both statically and dynamically. During today’s progressions, we are going to focus on building a tight and strong hollow body and the bow/superman position.
As day-in, day-out CrossFit coaches, we see the many challenges of getting toes to bar and keeping them tight and strong as the reps increase. These two progressions are fabulous in helping you activate every muscle involved in the perfect toe to bar movement.
Progression Five: Banded PVC Pull Down
Attach a band about knee height on a post. Next, string a PVC pipe through the free side of the band. Lay on your back with your head about a foot away from the post. Extend both arms overhead and grab the PVC pipe with your arms right outside of the shoulders. Create a hollow body position on the floor. Pull the PVC pipe down in front of your hips while maintaining a straight elbow and hollow body position.
Progression Six: Banded Bow/Superman Position and Banded Hollow Body Position
Banded Superman (Focuses on glute and hamstring activation):
The athlete performing the toes to bar movement hangs from the pull-up rig with a band around their ankles. A partner or heavy object holds the band with moderate tension in front of the athlete. The athlete will perform their superman position by pulling the bar back and squeezing their glutes and hamstrings to pull their legs behind them. The band forces you to stay extremely tight in the swoop and feel their glutes and hamstrings firing.
Banded Hollow Body (Focuses on hip flexors and core activation):
The athlete performing the toes to bar movement will hang from the pull-up rig with a band around their ankles. A partner or heavy object holds the band with moderate tension behind you. The athlete will perform their hollow body position by pushing down on the bar and squeezing their hip flexors and core to pull their legs in front of them. The band forces you to stay tight in the pull portion of the kip.
If you want to improve upon your body positioning without hanging from the rig, the Hollow Body to Superman Rollover is a very effective and difficult movement that will test your core. Lying on the ground, find your hollow body position. From this position, without losing your hollow body, roll sideways to move straight into your superman position. Without losing your superman position, roll sideways to move back to your hollow body position. Try both directions; left and right.
Stay tuned for the next progressions that will focus on knees to elbow plus toe flick and getting your booty behind the bar, coming at you next week!