How to do Kipping Toes to Bar to improve your performance in CrossFit WODS.

Set up for Kipping Toes to Bar

• Start with a dead hang from the pull-up bar with hands just outside the shoulder.

Points of Performance for Kipping Toes to Bar

• Initiate a kip swing by opening and closing the shoulder.
• Push down on the bar keeping the arms long and lifting the knees.
• Extend the legs up to the bar making contact with the toes.

Tips and Tricks

• For efficiency, keep your feet squeezed together and toes pointed at the bottom of the rep
• Keep engaged and tight in the shoulders, not loose and inactive
• As demonstrated in the video, avoid excessive hyperextension or arching of the lower spine at the bottom of the kip