20240208 Day 669 Part-2 - FAQs: Toes to Bar for Abdominal Development Explained

20240208 Day 669 Part-2
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FAQs: Toes to Bar for Abdominal Development Explained
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As seen from the side to demonstrate the differences between this and the CrossFit version. I’ll explain these briefly.
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The swing exists to separate the eccentric from the concentric portion of the movement. It’s more of a reset, NOT a deliberate swing to build momentum. I pull my knees up, trying to kick my face which causes my spine to flex, engaging the lower abs and incidentally bringing my toes to the bar.
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The kick forward in my case like in a Garhammer raise has my knees draw a tighter parabola towards my upper torso so my spine (abdomen) has to flex down by the hip. I intentionally try to knee myself in the face every rep and squeeze my lower abs hard to pull them up. It’s a very intentionally inefficient movement and the worst way to do these for time BUT puts the most stress on the midsection. Lastly, you can see my torso is flexed IN FRONT of the bar.
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The CrossFit version uses the big swing with the shoulders and chest expanded with stretch reflex to almost bounce (swing) forward, and then the shoulders inwardly rotate, the chest collapses bringing the torso back with the legs/feet coming up as the hips fold with minimal abdominal flexion. It’s a scissoring movement with the shoulders and hips not a “curling up” of the spine.
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The CrossFit method is far superior (Sport Specificity) for metcons, as you can effectively bounce back and forth but is a full body movement, the coordination of which, de-stresses the abdominal muscles specifically.
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HOW you do an exercise can totally alter the subsequent training effect. The “right” way to do an exercise is the way that does the thing you want it to do.
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I want thick, functional abs, I don’t care about metcons so I do my toes to bars like this. You see the results 🤷🏿‍♂️
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Stay in the fight🇺🇸🇰🇪
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