During the previous blog post on our T2B series, we discussed maintaining a tight midsection and learning the hollow body-arch position, both statically and dynamically. During today’s progressions, we are going to focus on building a tight and strong hollow body and the arch/superman position.
As CrossFit coaches and athletes, we see and experience the many challenges of getting toes to bar and keeping them tight and strong as the reps increase. These two progressions are awesome in helping you activate every muscle involved in the perfect toe to bar movement.
T2B 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 Arch/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.
*Not sure how to hook up a band. Best talk to our coaches
Remember, if you genuinely want to improve your toes to bar skill, pop in a couple of these drills, two to three times a week before or after class and notice the difference.