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5 Pull Up Bar Complexes to Explode your Strength and Skill

First pull-ups feel magical, but eventually (especially as we progress on to the more demanding movements), regular "pulling up to the bar" can get dry. Try these pull up bar complexes to test yourself and challenge your skills.

Pull up bar complexes help you get more comfortable with hanging and swinging movements. They will help strengthen the pulling strength and most importantly, challenge you a bit more.

We put together a list of six different routines we found around the web.

1. Beginners’ Starting Point

If you’re a beginner, skip complexes for a while and work on your basic strength to work up to the first strict pull-up. 

2. Try Mixing Pull-Ups with Toes-to-Bar

Next step after conquering a pull-up could be adding toes-to-bar or knees-to-elbow into your bar routine. Get inspiration from the following video from CrossFit DFW, combining chest-to-bar with t2b.

Related: 5 Reasons CrossFitters Struggle With Toes To Bar

3. Pull Up Bar Complexes From Alec Smith: t2b + bt2b + c2b + bmu

Advanced level athletes can go on and try more demanding complexes including toes-to-bar, bar muscle up and similar elements. Ben Smith’s younger brother Alec did one consisting of:

  • Toes to Bar
  • Butterfly Toes to Bar
  • Toes to Bar/Chest to Bar (Double Touch)
  • TTB/CTB/Bar Muscle Up (Triple Touch)

4. From our friends at CrossFit Waterford Comes a Complex with:

  • Toes-to-bar
  • Chest-to-bar
  • Clapping pull-up
  • Muscle up
  • Pullover
  • Reverse/repeat everything.

5. Sam Briggs: t2b + k2b + pull up + c2b + mu + pullover

A while ago Sam Briggs challenged you to do her complex consisting of:

  • Toes-to-bar
  • Knee-to-elbow
  • Pull-up
  • Chest-to-bar
  • Muscle-up
  • Pullover

Read More: 7 Exercises to Properly Warm-Up For Ring Muscle-Ups

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