Toes to Bar

Exercise name: Toes to Bar

Exercise description:

• Active Hang Setup: Grab a high bar with a shoulder-width grip. Engage your lats by pulling down on the bar (scapular pull-up) and squeeze your abs/glutes. Avoid a relaxed "dead hang".

• Initiate Movement: Slightly pull back on the bar to create a gentle swing or to initiate the movement with your core rather than just hip flexors.

• Raise the Legs: Use your abdominals to bring your legs up. Keep your knees as straight as possible, pointing your toes.

• Touch the Bar: Continue raising your legs until your feet touch the bar simultaneously between your hands.

• Controlled Descent: Slowly lower your legs to the starting position while engaging your back to control the movement and minimize swinging.

Technique that must be performed to count: Both feet must make contact with the bar.

# of repetitions before shooting: 2-4

Casual division modifier: Less Reps or knees to elbows

Exercise equipment needed: Pull Up bar