Your First Toes-to-Bar: A Coach's Step-by-Step Plan

Your First Toes-to-Bar: A Coach's Step-by-Step Plan from CrossFit BC. Toes-to-bar isn't a sit-up on a bar. It's a kip skill. Here's the rhythm, the gates, and the drills that connect reps.

Written by:: CrossFit BC Coaching Team
Section:: Skill Development
Reading time:: 10 min
Topics:: toes-to-bar, t2b, gymnastics, kipping, progression, intermediate
Published:: Tuesday, April 28, 2026
Last updated:: Sunday, July 12, 2026

How to Get Your First Toes-to-Bar the Smart Way

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

How many strict knees-to-elbow do I need before T2B?

Five to ten clean strict knees-to-elbow with a controlled tempo. That is the floor of compression strength you need before adding kip momentum. Without it, the toes will not get to the bar no matter how hard you swing.

Should I learn strict toes-to-bar first or kipping?

For most athletes, kipping comes first. Strict toes-to-bar is an advanced compression strength feat. The kip uses the rhythm of the bar to swing the feet up — a learnable skill at intermediate levels.

Why do my hands tear so badly during T2B?

You are gripping in your palm instead of your fingers, and you are not using chalk. Hook grip with the bar in the crease of your fingers. Chalk before every set. Rotate the grip if you tear.

How often should I train toes-to-bar?

Two short sessions per week. One focused on positions and drills (hollow, arch, kip swing). One focused on connected sets. More than that and your grip and lats will stay fried.

Why do I keep peeling off the bar after 3 reps?

You are losing the hollow body shape on the descent. The arch-hollow rhythm is what keeps you connected. Lose it once and you are fighting the bar, not riding it.

Why won''t my feet reach the bar?

You are pulling with your arms instead of compressing with your hips. Drive your toes <em>up</em>, not your knees forward. Hip flexion is the engine.

How long does it take to get a first T2B?

For an athlete with strong knees-to-elbow and a clean kip swing, 4 to 8 weeks of focused practice is typical. Connected sets of 5+ usually land in 3 to 6 months.

What are the prerequisites for toes-to-bar?

5 to 10 strict knees-to-elbow, a clean kip swing with hollow and arch shapes, a 30-second hollow body hold, and pain-free grip strength to hang for 30 seconds.

Should I scale to knees-to-elbow or hanging knee raises?

Yes. Knees-to-elbow is the direct scale because it teaches the same kip rhythm. Hanging knee raises build compression strength. Use both.

Why is my lower back sore after T2B sets?

Your arch is too aggressive on the back swing. Treat the arch as a controlled position, not a flop. Glutes engaged, ribs in. The arch is not just relaxing the body.