Toes to Bar

Movement

In a competition-style toes-to-bar repetition, the athlete begins hanging with the arms extended and the heels behind the vertical plane of the bar, then brings both feet to the bar between the hands at the same time. Grip choice and whether the movement is strict or uses a kip depend on the context; a straight-leg kip is not the only valid form. The movement requires sufficient hanging tolerance, shoulder control and hip and trunk motion.

CrossFit 2025 · Toes-to-bar movement standard

Muscles and evidence

Hip flexors including iliopsoas and rectus femoris contribute to raising the legs, while the abdominal wall can flex and control the trunk and pelvis. The hands and forearms maintain the grip, and multiple shoulder-girdle muscles contribute during the hang and swing. No direct toes-to-bar study was identified that establishes a fixed primary/secondary hierarchy, “maximum” range for complete abdominal development, grip as the usual limiting factor, or straight legs as universally more effective. Pull-up studies show that grip and technique change shoulder kinematics and muscle loading, so progression and symptoms matter.

NCBI Bookshelf · Iliopsoas anatomy · NCBI Bookshelf · Abdominal wall anatomy · McAllister et al. 2018 · Pull-up scapular kinematics

Use in HYROX^® training

Toes-to-bar is not a HYROX^® race station and the current rules do not prescribe it. It may be used as an optional hanging skill or strength exercise, but the reviewed sources do not demonstrate direct transfer to every run and station, faster running knee drive, or improved Farmers Carry and Sled Pull performance. Repetition targets, sets, tempo and progressions should match the athlete’s skill, equipment, shoulder tolerance and programme; 3–4 sets of 8–15 and a fixed dead-hang-to-kip sequence are not universal evidence-based requirements.

HYROX^® Singles 2026/27 · ACSM · 2026 resistance-training guidance

FAQ

How can I progress toward toes-to-bar?

Use a progression that you can perform with control, such as supported or shorter-range hanging work before larger ranges or faster repetitions. There is no validated requirement to reach 30 seconds, 3 × 12 or 3 × 10 before advancing; adjust with a qualified coach when needed.

McAllister et al. 2018 · Pull-up scapular kinematics · ACSM · 2026 resistance-training guidance

How many repetitions should I do?

No universal HYROX^® target was identified. Choose a repeatable amount that preserves the intended technique and fits the session, then progress gradually if recovery and tolerance remain acceptable.

ACSM · 2026 resistance-training guidance

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