{"id":4190,"date":"2018-10-07T21:22:07","date_gmt":"2018-10-08T01:22:07","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=4190"},"modified":"2018-10-07T21:22:07","modified_gmt":"2018-10-08T01:22:07","slug":"how-to-toes-to-bar-and-progressions","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/how-to-toes-to-bar-and-progressions\/","title":{"rendered":"How to: Toes to Bar and Progressions"},"content":{"rendered":"<iframe loading=\"lazy\" id=\"_ytid_26994\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5lz4VJvEHfI?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>Toes to Bars &ndash; they do suck. But they are great at developing a strong core and really hammer your Lats! The grip part sucks &ndash; we will go over that briefly at the end.<\/p>\n<p>We need a few things to happen for <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/toes-to-bar\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Toes to Bar<\/div><div class=glossaryItemBody>&lt;strong&gt;Hanging from a bar, bring your toes up and touch the bar between your hands.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_37770&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/thpRHq8W5iQ?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Toes to Bar<\/a> or Knees to Chest to Happen.<\/p>\n<ol>\n<li><strong>Active Shoulders&nbsp;<\/strong>\n<ol>\n<li>Keep your head out of your shell.<\/li>\n<\/ol>\n<\/li>\n<li><strong>Tight Lats<\/strong>\n<ol>\n<li>Think about pulling the bar towards the ground at all times.<\/li>\n<\/ol>\n<\/li>\n<li><strong>To make room for you knees to come straight up<\/strong>\n<ol>\n<li>Your head and body must move behind the bar, all due to #2.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p>The part that people forget about the most is to keep tight AFTER they touch their Toes or their Chest &ndash; they think &lsquo;Rep done, I can relax&rsquo; &mdash; Wrong! You must stay tight and active at all times. This is a fairly aggressive movement!<\/p>\n<p><strong>Progressions (Easiest to Hardest)<br>\n<\/strong><\/p>\n<ul>\n<li>Laying down Knees to Chest<\/li>\n<li>Hanging Leg Raises (Bring knees to parallel)<\/li>\n<li>Knees to Chest<\/li>\n<li>Knees to Elbows<\/li>\n<li><a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/toes-to-bar\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Toes to Bar<\/div><div class=glossaryItemBody>&lt;strong&gt;Hanging from a bar, bring your toes up and touch the bar between your hands.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_37770&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/thpRHq8W5iQ?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >Toes to Bar<\/a><\/li>\n<\/ul>\n<p><strong>Your hands! Take care of them!<br>\n<\/strong>This movement is very well known for ripping you a new one &ndash; take care of your hands!<\/p>\n<ul>\n<li>Use gymnastic grips or gloves when doing reps. We do offer a limited amount of pairs at the gym for you to use.<\/li>\n<li>Use LIGHT chalk &ndash; more chalk actually can lead to tearing.<\/li>\n<li>If you feel a tear coming on, stop and modify or grab grips. That will ruin your next 7 days to repair.<\/li>\n<li>If you have calluses, make sure you keep an eye on them and keep them under control.<\/li>\n<li>Excessive swinging will do this as well &ndash; if you can perfect your rhythm it isn&rsquo;t too bad!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Toes to Bars &#8211; they do suck. But they are great at developing a strong core and really hammer your Lats! The<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/how-to-toes-to-bar-and-progressions\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[81,80],"tags":[],"class_list":["post-4190","post","type-post","status-publish","format-standard","hentry","category-how-to","category-skills"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4190","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=4190"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4190\/revisions"}],"predecessor-version":[{"id":4194,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/4190\/revisions\/4194"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=4190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=4190"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=4190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}