Toes-to-Bar — CrossFit Technique Guide
The toes-to-bar (T2B) is a hanging core movement in which the athlete swings both feet to contact the pull-up bar simultaneously while keeping the arms straight. It is one of the primary midline-intensive movements in CrossFit, requiring strong hip flexors, core strength, and lat engagement to generate and control the kipping swing. Toes-to-bar appear in Hero WODs and benchmark workouts whenever high-intensity core work is prescribed. The kipping variation allows much higher rep output than strict T2B and is standard in CrossFit WODs.
Muscles Worked
Equipment
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How to Do the Toes-to-Bar
Hang from the bar at full extension, hands slightly wider than shoulder-width.
Begin with a hollow body position (ribs down, slight posterior tilt).
Swing into an arch (hips forward, slight back extension), then aggressively return to hollow.
As you come back through hollow, drive both feet toward the bar simultaneously.
Both feet must contact the bar at the same time.
Allow the feet to swing back down, re-establishing rhythm for the next rep.
Common Mistakes
One foot contacting the bar before the other — both must touch simultaneously.
Breaking at the knees (piking) rather than keeping legs straight.
Losing the kip rhythm and grinding out slow, muscular-only reps.
Coaching Tips
Build from knees-to-elbow before attempting full T2B — it builds the kip rhythm and hip flexor strength.
Think "push the bar away" with the lats at the top — this generates the back swing automatically.
Scaling Options
Easier / Beginner
Knees-to-elbow, knees-to-chest, hanging knee raises.
Harder / Advanced
Strict toes-to-bar, L-sit toes-to-bar.
Frequently Asked Questions
What is the T2B standard in CrossFit?
Both feet must contact the pull-up bar simultaneously at the top of the movement. The arms remain straight throughout. Kipping is permitted and standard in CrossFit WODs.
Hero WODs with Toes-to-Bar
Related Exercises
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