Introduction
In this course, I’ll guide you step by step through the process, showing you how to build the right strength, nail your technique, and put everything together so you can finally hit your first TTB.
Throughout this series, I’ll break down the key movements, common mistakes, and how to progress from where you are now to conquering this skill.
Plus, I’ve included dedicated workouts to complement each video, giving you a clear path to success. Ready to start your journey to mastering TTB?
Download the accompanying PDF for additional tips and training plans to fast-track your progress!
Building the foundations
In this video, we’ll cover the essential building blocks that not only help you with TTB but also improve your overall gymnastics performance.
I’ll walk you through three key movements: the dead hang, hollow hold, and Superman position. These foundational exercises will strengthen your grip, core, and shoulder mobility – everything you need for success in gymnastics. Learn how to properly grip the bar to avoid hand rips, engage your core in the hollow hold, and scale each movement to match your current ability.
These movements are perfect for incorporating into your warm-up to activate your shoulders and core, preparing you to build strength for sure to check out the PDF guide for warm-up routines you can start using right away!
In the next video, we’ll dive into strengthening your lats, hip flexors, and core – the key muscles needed for toes to bar.
Building Strength
In this video, we’ll dive into strict strength work and muscle isolation to help you build a solid foundation for your TTB. By focusing on key strength-building movements, you’ll be able to maintain control and consistency in your TTB, reducing fatigue and improving your performance.
I’ll guide you through strict toes to target reps, where the focus is on full grip, proper shoulder engagement, and controlled movement. We’ll also cover banded pull downs to develop straight arm strength and lat activation, and pike leg lifts to isolate the hip flexors – critical for the top portion of the TTB.
Learn how to scale these movements to your current strength level and progress over time by increasing reps, rounds, or slowing the exercises for more time under tension. Be sure to implement these exercises into your training with the PDF workout, and get ready for the next video where we’ll connect these strength-building exercises to key kipping TTB drills!
Skills and Drills
Just like you wouldn’t practice heavy lifts without first focusing on technique, it’s essential to break down gymnastics movements like TTB into smaller, focused drills.
This approach helps you improve each component of the movement so you can master your first toes to bar or link them together more efficiently. We’ll start with box-assisted drills like the box kip swing and box knees to chest, teaching you to find the perfect hollow and Superman positions while minimising fatigue.
Next, I’ll show you how to progress these drills into box-assisted toes to bar and finally move on to kipping knees to chest – crucial for learning to string TTB reps together.
Key coaching points include compression, pressing down on the bar, and driving your legs back into Superman to link reps. Don’t try to perfect everything at once – focus on one cue at a time to build a strong, repeatable movement pattern.
Be sure to apply these drills in your training using the attached PDF guide, and stay tuned for more tips to help you improve your TTB technique!
Fix the Fault
I’ll walk you through the most common mistakes I see in athletes working on their TTB, and most importantly, how to fix them. If you’re having trouble linking reps or getting your toes to the bar in the first place, this video will help you understand what’s going wrong and how to adjust.
Next Steps for Your TTB
It’s easy to plateau if you keep practising the same drills without progressing, so let’s talk about how to keep moving forward and improving both your skill and strength. First, remember that mastering toes to bar in a focused, non-fatigued session is very different from executing them in a workout. So, it’s crucial to not only practice the skill but also gradually incorporate it into workout scenarios without losing progress.
Here’s how to continue advancing:
Strength and Skill Work – Even if you’ve unlocked your first toes to bar, don’t stop training for strength. Focus on progressively increasing your reps and load over time to build volume and endurance.
Skill Progression – Keep reviewing your technique, identify areas to improve, and adjust your practice accordingly. The attached EMOM workout is designed to help you build volume progressively, making it easier to transition from skill work to workout scenarios.
If you’re looking for more personalised help or want to take your training to the next level, coaching can be a game-changer. Whether it’s refining your technique, building strength, or structuring workouts, I have something to help you out. You can check out my coaching options here.
Or if you’d like some FREE technical feedback, you can get a free Form Review video from me here!
Thank you so much for following along! I can’t wait to hear how this video series helps you unlock your first Toes to Bar. Send me videos of your progress – whether it’s working on drills or hitting your toes to bar for the first time!