Toes to Bar Kipping
Toes to Bar Kipping is a dynamic gymnastic exercise that utilizes controlled momentum to lift the feet until they touch the pull-up bar. It builds explosive core strength, grip endurance, and shoulder coordination by combining a rhythmic swing with intense abdominal flexion.
Because this is a high-skill, high-intensity movement, the AI analyzes your performance data to ensure you aren't sacrificing safety for speed. By tracking your RPE and drop-off in rep speed, the app can detect when your grip or core is failing, suggesting a regression to prevent shoulder injury or hand tears. Additionally, if your HRV or recovery scores are low, the AI may recommend strict variations or floor-based core work to reduce the neurological demand on your central nervous system.
Form Cues
- Initiate the movement with a rhythmic hollow-to-arch swing from the shoulders.
- Press down firmly on the bar with straight arms to engage your lats.
- Snap your feet up toward the bar simultaneously as you push your shoulders back.
- Flick your toes against the bar at the apex of the movement.
- Push your legs back down aggressively to reload the momentum for the next rep.
- Don't bend your elbows significantly to pull your body up.
- Don't lose tension at the bottom; avoid a loose 'dead' hang between reps.
- Don't swing wildly like a pendulum; keep the movement controlled and tight.
- Don't let your lower back hyperextend excessively during the backswing.
Common Mistakes
- Breaking the rhythm between reps
- Pulling with bent arms (early arm bend)
- Lack of active shoulder engagement
- Failing to push away at the top
- Passive descent resulting in loss of momentum
Muscles Worked
This exercise primarily targets the rectus abdominis and hip flexors, which must fire explosively to lift the legs against gravity. Secondary emphasis is placed on the latissimus dorsi and forearms, which are essential for stabilizing the shoulder girdle and generating the leverage required to bring the hips high enough to touch the bar.
Primary
Secondary
Get Personalized Coaching for Toes to Bar Kipping
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.