How to Improve Your Toes-to-Bar: 3 Drills Every CrossFit Athlete Should Try
Struggling with toes-to-bar (T2B) in your WODs? Whether you're stuck getting your first rep or trying to link multiple reps together, toes-to-bar is a highly technical movement that requires both core strength and upper body control.
Dr. Jeff Lewis, physical therapist and CrossFit rehab specialist, breaks down three essential drills to build the mobility, control, and strength you need to master T2B. If you're tired of no-repping or swinging wildly on the rig, these movements will help you level up your gymnastics game.
1. 🛏️ Supine Leg Raises
Why it works: Builds foundational core strength without the complexity of hanging or kipping.
How to do it:
Lie flat on your back with arms at your sides.
Raise both legs up, then slowly lower them while keeping slight contact between your low back and the floor.
Avoid arching your back or using momentum.
Start with legs lowering halfway, and progress to full range over time.
✅ 3 sets of 10–15 reps
This drill directly targets the hip flexors and abs in the exact motion used during T2B—without stressing your shoulders.
2. 🪢 Hanging Knee Raises
Why it works: Builds control and endurance in the shoulder girdle and trains core-to-rig coordination.
How to do it:
Hang from a pull-up bar with active shoulders (slight scapular engagement).
Raise your knees to your chest in a smooth motion.
Avoid excessive swinging and focus on controlling the descent.
✅ 3 sets of 8–10 reps
This is a stepping stone toward full T2B reps and helps improve control during the arch-to-hollow transition.
3. 🧗♂️ Eccentric Pull-Ups
Why it works: Develops the upper body strength required to stay controlled on the bar—especially if you're struggling with grip or rig stamina.
How to do it:
Use a box or rig to help yourself to the top of a pull-up.
Slowly lower down for 3–5 seconds, focusing on control.
Reset and repeat.
✅ 3 sets of 3–5 reps
Eccentrics build strength efficiently and can be scaled for beginners who can’t yet do a full strict pull-up.
🧠 Final Tip
If you want to unlock smooth, consistent toes-to-bar, don’t just keep flailing on the rig. These three exercises build the strength, control, and confidence you need for cleaner reps—and healthier shoulders.
🎥 Watch the Full Video for a Step-by-Step Guide
👉 Improve Your Toes-to-Bar | 3 Drills by Dr. Jeff Lewis
🧰 Recommended Tools for T2B Progression
AbMat Trainer – Great for core drills like leg raises
Pull-Up Assist Bands – Use for controlled eccentric pull-ups
Chalk Ball for Grip – Avoid slipping on the bar
Gymnastics Grips – Protect your hands during high-rep T2B
