What better way to supplement your work this week on Toes to Bar (T2B) in class than to work on it during your Open Gym time. It's important to go into your Open Gym time with focus and a plan. So today's post is all about providing you with some practice drills that you can use to progress your T2B.
Already got T2B? Great! These drills are still an excellent way to work on your body control and tight midsection.
T2B Progression 1 – The Hollow and Superman/Arch Positions
Start by establishing a hollow body position. If you have been coming to the gym for a while now, this position will not be new to you. But even so, practice it anyway, as it is a good reminder of how important it is to have a solid hollow body position during these movements. Your goal is to focus on perfect positioning at all times.
If this position IS new to you:
Begin with your lower back, butt, and heels touching the ground. Think about pushing your belly button to the floor.
Legs should be straight and together with toes pointed and raised off the ground.
Staying tight, your head & shoulders should come off the ground. Raise your arms over your head and glue your ears between your biceps.
To find the arch position (also commonly referred to as the superman position), roll to your stomach. This movement is essentially the opposite position from the hollow.
Lay on your stomach with your arms and legs stretched out as if you were hanging from a pull-up bar.
Contract everything on your backside – shoulder blades, back, glutes and hamstrings – to raise your arms, chest and thighs off the floor.
If you can establish and hold this position, then you’re in a good place to move to the next step. If not, we suggest spending more time getting into the perfect position. You can modify the position and make it a bit easier by keeping your hands at your side instead of over your head and your legs in a bent position closer into the body.
T2B Progression Two: Standing Partner Push/Pull
You’ll need a partner for this drill.
With your partner on a box, stand one foot away and at the base of the box with both arms extended overhead. The partner on the box will face you (the athlete) in a perpendicular position with one arm extended in front. Your arms should make contact with their forearms. The extended arm of the person on the box is in place of a pull-up bar. The partner on the top of the box will push your arms to mimic the bow position. Your move then is to push forward on their arm (the pull-up bar) to mimic getting into the hollow body position.
T2B Accessory Homework:
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.