Strict Toes-to-Bar
A strict hanging raise that brings both feet to the bar without a kip.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hip flexion trunk flexion
- Modality
- Calisthenics
- Difficulty
- Advanced
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Use a fixed pull-up bar with clearance around the body and a clear landing area.
- Take an overhand grip and hang with straight arms and controlled shoulders.
Do the rep
- Brace the trunk and raise both legs with the knees kept straight.
- Curl the pelvis until both toes touch the bar between the hands.
- Lower the legs slowly to a quiet hang before the next rep.
What counts as a rep
One rep raises both straight legs from a quiet hang until the toes touch the bar, then returns to a quiet hang without kipping.
One rep raises both straight legs from a quiet hang until the toes touch the bar, then returns to a quiet hang without kipping.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the swing out.
- Lower with control.
Common mistakes
Kipping to reach the bar
What you seeThe body swings before the legs rise.
FixStop the swing and use a simpler hanging raise if strict contact is not possible.
A kip changes the strict strength task.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the grip slips or the shoulders hurt.
- End the set before you lose control of the descent.
General educational content, not individual coaching or medical advice.
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