Kipping Toes-to-Bar

Setup: Hang from a pull-up bar with hands shoulder-width apart, arms fully extended, shoulders engaged, core tight.

Movement: Use a controlled kip to generate momentum, then raise legs together to touch toes to the bar. Lower legs back to full extension under control.

Standards:

• Toes touch the bar at top
• Legs fully extended at bottom
• Continuous, fluid motion

Focus Points: Engage core and hip flexors, coordinate kip with leg swing, maintain rhythm and control, avoid bending knees excessively.