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How to Do Butterfly Pull Ups

Upgrade your pulling power.

It is not your usual upper body bodyweight exercise. Learn how to do butterfly pull ups, which are not exactly the same as kipping pull-ups.

Chased by time caps and enhanced with a high volume, CrossFit workouts force us to make things more efficient. For that reason, the evolution of functional fitness gave us the “butterflies”. Or better known as butterfly pull ups.

As opposed to the regular pull-ups, butterflies are a compound exercise, which means less isolating and more full-body engaging movements.

Although it is a movement that utilises body momentum to count reps, you must have enough strength to do strict pull-ups before learning how to do butterfly pull ups. Check out 3 tips on how to increase your pull-up numbers.

How to Do Butterfly Pull Ups

This exercise is presented together with our friends from Scitec nutrition.

1. The set up

Jump up, grab the bar with your hands positioned past shoulder width.

2. The movement

Start the movement by swinging your feet backwards (bend your knees if necessary, but try to keep them straight, your core fully engaged and your body tight). Kick the legs down and forward. Use the hips to swing your body up and create the weightless moment where you’ll be able to efficiently pull yourself up.

how to do butterfly pull ups

This movement takes your body from global extension to global flexion. As opposed to the kipping pull-up, where you move backwards to get back to the starting point, with butterflies you are moving forward and through.

3. Tighten the glutes

When we say “use the hips”, we usually mean the glutes – large, powerful group of muscles which consists of gluteus maximus muscle, gluteus medius muscle, gluteus minimus muscle and tensor fasciae latae muscle. They enable us to bend and straighten the hips and produce the explosive jumping power, or in our case, the explosive “kipping” power. Gluteus maximums is considered to be one of the strongest muscles of the human body, which means that by engaging it during the butterfly pull-ups, you’ll be able to produce a bigger power for the movement.

4. Engage the core

When we talk about the core, we usually mean the muscles around the belly, mid and lower back and all of them which have the role of stabilizing the spine. Core has many beneficial functions: one of them is keeping us stabilized. The other one is force-generating. A tight core will enable you to produce a higher power when kicking down and up with your legs, the last tip on how to do butterfly pull ups.

It will also help not to bend your knees too much, but keep your whole body tight. See Carl Paoli Butterfly pull-up instructions.

5. WODs with pull ups

for time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Regionals EVENT 7:
For time:
64 pull-ups
8 overhead squats, (92/61 kg)

Would you like more pull-up workouts? Click on the link below then.

20 Pull-Up Back Workouts to Build Immense Upper Body Power

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