Toes to bar and handstand push ups

Week 2 gymnastics clinic this morning: Toes-to-Bar and Handstand Push-Ups with Coach Alan.

Two movements that show up in the Open almost every year.

And two movements that most people struggle with.

Toes-to-Bar: It’s About the Kip

The most common mistake people make with toes-to-bar? They try to muscle it.

They use their abs to pull their toes up, and they burn out after 3 reps.

TTB is about the kip. Not necessarily your abs.

Here’s what you can work on:

The Hollow-Arch Swing

This is the foundation of every kipping movement.

Hollow position (ribs down, pelvis tucked, shoulders pushed forward).
Arch position (chest open, shoulders back, slight arch in your back).

You swing between these two positions to create momentum.

If you can’t do a good hollow-arch swing, you can’t do TTB.

Homework: 3 sets of 10 hollow-arch swings hanging from the bar. Every day this week.

The Kip

Once you have the swing, you add the kip.

At the top of your arch, push your shoulders down and back aggressively. That’s the kip.

That momentum brings your toes up toward the bar.

Homework: 3 sets of 5 kipping toes to something (it’s ok if it doesn’t reach the bar just yet). Focus on the push, not the pull.

Bringing Your Toes to the Bar

Once you have the kip, it’s just a matter of pointing your toes and aiming for the bar.

Keep your arms straight. Don’t bend your elbows. Let the kip do the work.

Homework: 3 sets of 3-5 TTB. Even if you only get one, that’s progress.

Handstand Push-Ups: It’s About the Setup

HSPU aren’t just about shoulder strength. They’re about setup.

If your setup is wrong, you’re going to struggle no matter how strong you are.

Here’s what you can work on:

Hand Placement

Hands should be slightly wider than shoulder-width. Fingers spread. About 6-12 inches from the wall.

Too close to the wall = you can’t get your head through.

Tripod Position

Kick up to a handstand. Bring your head down to the ground so your head and hands form a tripod.

This is the bottom position of an HSPU.

Homework: 3 sets of 5-second tripod holds. Get comfortable in the bottom position.

The Press

From the tripod, press through your palms and push your head through the “window” created by your hands.

Lock out at the top.

Homework: 3 sets of 3-5 HSPU (scaled with a single abmat as needed).

Scaling Options

If you can’t do strict HSPU yet, that’s fine.

Pike push-ups on a box: Same pressing pattern, easier angle.

Abmat HSPU: Stack a single abmat to reduce the range of motion.

Box HSPU: Feet on a box, hands on the ground. Still builds shoulder strength.

The goal isn’t to do them perfectly today. The goal is to give you the tools to practice and improve.

Next Week: Pull-Ups and Chest-to-Bars

Sunday, 8am, with Coach Alan.

If you’ve been avoiding pull-up progressions or trying to figure out how to link C2B, this is your week.

Sign up for next week’s clinic.