How to do a Toes to Bar Kipping

Authored by Fitbod

About Toes to Bar Kipping

Sets Logged
2,965
Popularity Rank
1059th
Difficulty
Intermediate
Abs Strength
46 mSCORE 158th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Kipping version of Toes to Bar introduces momentum into the exercise, making it slightly less focused on pure core strength and more on coordination and timing. This variation is popular in cross-training and functional fitness, providing a cardiovascular challenge while still targeting the core and upper body.

  1. Grasp a bar with your hands slightly wider than shoulder width such that your palms face forwards.
  2. Engage your core, lats and shoulders for stability. Swing your legs back behind such that you have a slight arch in your back.
  3. Engage your core as your legs swing forward to fold at the hips. Explosively raise your feet up to the bar or as high as you feel comfortable.
  4. Keep your core lightly engaged as you allow your legs to swing back down.
  5. Maintain good posture by keeping your core, shoulders and lats engaged throughout the exercise.
  6. You should feel this exercise primarily in your core.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    5
    reps
    1 Set Max
    6
    reps
  • intermediate
    4
    sets
    6
    reps
    7
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Reps & Weight