Steps to Toes to Bar: Tuck, Pull and Scoop
Written by Lindsey Johnson
This blog series was originally published in February 2015, and we’re bringing it back to help you get your toes to bar for CrossFit Open Workout 16.2. For Progressions #1-10, check out the links at the bottom of this blog.
We’ve made it through all the progressions for toes to bar and our next step is to work on our speed when we connect them together. I have three words for you: Tuck, Pull, and Scoop.
Progression #11: Tuck, Pull and Scoop
After your toes have made contact with the bar, tuck your legs in towards your chest, pull them down, and scoop them back up. Here’s a video example of what we are looking for:
The biggest mistake people make when performing this movement is thinking that they can just let their legs fall from the bar. Once your toes have touched at the top, you’ve got to actively bring your legs toward your chest, pull them down and then kick back with your heels.
As you move into the next rep, think about kicking your feet forward, tucking your knees towards your chest and kicking towards the bar, then actively pulling your toes away from bar and down.
If you’re having trouble with this progression, resort back to the banded drill (bow/hollow body with band) and practice pulling the band back. This should give you a feeling of restriction on the band and hopefully provide an understanding of how much you need to actively pull your legs down.
One of the more challenging parts of the toes to bar movement is connecting them and finding a rhythm. Just like double-unders and pull-ups, it doesn’t happen right away. Keep practicing and you’ll get there.