{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Toes to Bar",
      "kind": "common"
    },
    {
      "text": "T2B",
      "kind": "abbreviation"
    },
    {
      "text": "Hanging Toes to Bar",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "synergist"
      },
      {
        "muscle": "external-oblique",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "fingers",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "spinal-flexion"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "pull-up-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "1529"
  },
  "id": "oec:toes-to-bar",
  "instructions": {
    "setup": [
      "Grasp a secure pull-up bar with an overhand, shoulder-width grip.",
      "Hang with your arms fully extended and engage your shoulders slightly to avoid hanging passively in the joint capsule.",
      "Keep your legs together and maintain a slight active hollow-body posture."
    ],
    "steps": [
      "Engage your lats to pull slightly down on the bar while forcefully contracting your abdominals and hip flexors.",
      "Raise your legs straight upward toward the ceiling, rounding your lumbar spine as your pelvis rolls upward.",
      "Continue raising your feet until both toes touch the bar simultaneously between your hands.",
      "Lower your legs back down under control, resisting the descent until you return to the starting dead-hang position without swinging."
    ],
    "breathing": "Exhale forcefully as you curl your hips and raise your feet to the bar; inhale steadily as you lower your legs back to the start.",
    "cues": [
      "Pull the bar toward your hips as you lift your legs.",
      "Curl your pelvis up, don't just lift your thighs.",
      "Control the descent to kill momentum."
    ],
    "common_faults": [
      {
        "fault": "Excessive swinging or relying purely on momentum instead of core strength.",
        "correction": "Reset to a strict hollow body at the bottom and lower the legs with a controlled eccentric tempo."
      },
      {
        "fault": "Only flexing at the hips and failing to round the spine, which limits abdominal recruitment.",
        "correction": "Focus on rolling your pelvis upward toward your chest to achieve full lumbar flexion before touching the bar."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the pull-up bar is securely mounted and has sufficient overhead clearance.",
        "Stop if you experience sharp pain in the front of the shoulders or lumbar spine."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Toes-to-Bar",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Toes to bar",
        "url": "https://wger.de/en/exercise/1529/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "florian.bussmann"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:hanging-leg-raise"
    },
    {
      "type": "progression-of",
      "target": "oec:hanging-knee-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging",
    "range": "full"
  },
  "status": "active",
  "summary": "An advanced calisthenics exercise where the athlete hangs from an overhead bar and flexes the hips and spine until the toes make contact with the bar."
}