Toes To Bar Ability Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: TEST: Max reps unbroken toes to bar (with no kip between each rep). If you cannot complete a single rep, record max height toes can reach.
  • Session 2: Five rounds of: 15 second static hanging lat activation hollow hold, 15 second rest, 15 second hanging static arch hold, 15 second rest.
  • Session 3: Complete five sets of six gymnastic kips with straight arms. Every odd repetition should be for max height without arm bend (lat activation). Use a partner to pull back on the rib cage for each max height attempt. Five minute cap.
  • Session 4: Use assistance to complete a strict toes to the bar and complete a slow five second lower to hang. Accumulate 15 repetitions. Five minute cap.
  • Session 5: In five minutes, complete 20 single kipping toes to bar attempts for max height.
  • Session 6: Five rounds of: 10 second static L-hang (ensure lat activation, scale to tuck hang), 30 second banded (straight arm) banded pull downs, 10 second rest.
  • Session 7: Accumulate 15 kipping toes to bar. If required, use a partner to assist (pulling back on the rib cage). Five minute cap.
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.