Noah Ohlsen: How to Master the Butterfly Pull Up

Slo mo action and top tips from CrossFit Games Athlete Noah Ohlsen to help you master this movement.

These days it seems like everyone has mastered the butterfly pull-up, but I’m sure they’re are some people out there still fighting to find the flow. For that reason, I thought this slow motion look at the dynamic and timing of the movement may help.

When I was first leaning the skill years ago, I remember watching multiple YouTube videos. One that stuck with me (link in my bio) was @cspealler talking about starting with the legs. He uses the term “pedaling a bike backwards” and I also liked to think about splashing a puddle of water, to get the rhythm started.

You can see here on my video that after the “scoop” happens, the energy flows from my feet, to my hips and creates a moment of weightlessness.

At that point you PULL, not in toward the bar, but UP and allow the momentum from your lean back to carry you into a full circle. You’ll then start to bring your heels back to load up for your next rep, where you’ll again “scoop” or “splash” or “kick” right when your arms are straight at the bottom.

Hopefully this helps and if nothing else is just funny to watch in slo mo. TAG a couple gym goers that you think could tighten up their movement!

These days it seems like everyone has mastered the butterfly pull-up, but I'm sure they're are some people out there still fighting to find the flow. For that reason, I thought this slow motion look at the dynamic and timing of the movement may help. // When I was first leaning the skill years ago, I remember watching multiple YouTube videos. One that stuck with me (link in my bio) was @cspealler talking about starting with the legs. He uses the term "pedaling a bike backwards" and I also liked to think about splashing a puddle of water, to get the rhythm started. You can see here on my video that after the "scoop" happens, the energy flows from my feet, to my hips and creates a moment of weightlessness. // At that point you PULL, not in toward the bar, but UP and allow the momentum from your lean back to carry you into a full circle. You'll then start to bring your heels back to load up for your next rep, where you'll again "scoop" or "splash" or "kick" right when your arms are straight at the bottom. // Hopefully this helps and if nothing else is just funny to watch in slomo. TAG a couple gym goers that you think could tighten up their movement!

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BUTTERFLY PULL UP TECHNIQUE WITH CHRIS SPEALLER

Why You Don’t Have Strict Pull Ups Yet

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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