🤸🏼♀️🤸🏼♀️T O E S - 2 - B A R 🤸🏼♀️🤸🏼♀️
If your toes-2-bar don’t look or feel too hot - perhaps they’re a little too much like the last video shown here with the kip swing in between each rep - try this drill: the #beatswing
Now, yes we are aware that what CrossFitters call a kipping swing is a beat swing in gymnastics ... but for the CrossFitters out there, let’s use this term to differentiate from the kipping swing. So in this first video I am demoing a beat swing.
🎥1️⃣With the beat swing, aim feet to a target and aggressively pull them back down as soon as you “hit”. This creates a nice rebound right back into your arch position.
🎥2️⃣:A reciprocal toes-2-bar with that rebound effect. You need to think about pressing with the lats and piking the hips in order to raise feet up (bent knees ok). Then as soon as you hit that bar, aggressively pull legs down and back to rebound into your arch. Press, pike, pull down, control, repeat.
🚫not using lats to aggressively press body behind rig
🚫using only hip flexors to curl feet to the bar
🚫dropping down to the finish position rather than creating tension and rebounding...requiring me to re-set into arch and try again.
🙅🏼♀️I don’t like it and won’t Rx you!! Would MUCH rather see you doing toes-2-somewhere with good@mechanics!!
Give it a go and let me know what you think. ✅Please no comments about beat vs kip unless you have a productive way to understand that as I don’t want to further confuse our athletes!!✅
#arrowptseattle #crossfitgymnastics #toe2bar #kip #beatswing #kiptothebeat #rhythms #kiptotherhythm #kiptotherhyme #comeoneveryoneitsbeatswingtime