Learning toes-to-bar can feel intimidating when you’re new to CrossFit. But with the right progressions, you can build the strength, control, and timing needed to finally hit that first rep. At OTAC CrossFit in Fort Collins, our coaches specialize in breaking down complex movements into beginner-friendly steps that help you progress safely and confidently.
Whether you’re brand new to CrossFit or have been working on toes-to-bar for a while, these five progressions from Coach Page will help you get closer to your goal. Each video walks you through a specific step and together they’ll give you the tools you need to master the movement.
Progression 1: Static Hollow Hold & Arch Hold
Before you even jump on the rig, mastering body positioning is key.
- Press down through your lats.
- Hold a tight hollow body for 3–5 seconds.
- Switch into an arch hold for 3–5 seconds.
📹 Watch Coach Page demo the hollow and arch hold here:
Progression 2: Kipping Swing
The foundation of toes-to-bar is a strong kip.
- Jump on the bar and activate your scaps.
- Drive your heels back with control.
- Think of using your core — not just your arms.
📹 See the kipping swing in action:
Progression 3: Kipping Knees to Chest
This step builds strength and rhythm.
- Press into the bar (don’t pull).
- Bring your knees to your chest in a tight hollow position.
- Drive your heels back into the arch.
📹 Coach Page explains knees-to-chest here:
💡 Tip: Better core strength = faster progress. Learn how our nutrition coaching can fuel your training.
Progression 4: Kipping Knees to Elbow
Same mechanics, just more range of motion.
- Engage lats and press down on the bar.
- Drive knees higher toward the elbows.
- Keep moving between hollow and arch with control.
📹 Watch the knees-to-elbow progression:
Progression 5: The Tuck & Flick
The final step before toes-to-bar.
- Drive knees as high as possible.
- Tuck tightly to reduce the distance to the bar.
- Aggressively press down and flick toes at the top.
📹 Coach Page breaks down the tuck & flick here:
Wrapping It Up
Toes-to-bar take patience, practice, and progression. At OTAC, our CrossFit beginners learn to master skills like these with the guidance of experienced coaches who make training approachable and fun.
If you’re ready to learn movements like toes-to-bar, and build strength you never thought possible, come try a class at OTAC CrossFit.
