We get a lot of questions about the butterfly pull-up. Rightfully so! It is the fastest way to get those reps in!
This will be a step by step guide to learning the butterfly pull-up.
The butterfly pull-up was designed as a way to execute the “Kipping Pull-up” at a faster turnover rate. This is used almost exclusivity in the functional fitness community as a way to get more work done in less time.
Please note: the butterfly pull-up puts more torque on your shoulder girdle than a strict or kipping pull-up. This skill should not be learned before the user has a solid strict strength foundation and a deep understanding of the kipping pull-up.
VIDEO 1: SIMILARITIES AND DIFFERENCES
The first thing that I want everyone to see is that there is NO DIFFERENCE in how you start either type of pull-up. Both begin with a lat engagement and a tight hollow position, driving into a solid arch position, then back to the hollow, violent hip extension and chin over the bar. The difference lies in how you move into the next rep. In the kipping pull-up we push and fall away from the bar into a hollow position then arch and begin the next rep. The butterfly pull-up is faster because we skip the hollow position and fall straight into the arch.
VIDEO 2: BODY POSITIONS
The most difficult thing for most people when they begin learning the butterfly pull-up is teaching themselves to “fall” into the next rep, rather than pushing away from the bar. In this drill you will set up a platform that allows you to bring your chin clearly over the bar. We begin with bringing our chin over the bar. From here we will fall into the arch, use our lats to drive us into the hollow and continue into multiple reps. On the video you will see that for the first 3 reps I pause at each step to reinforce positions and on the next few reps I flow through positions.
VIDEO 3: DYNAMIC BODY POSITIONS
This drill is very similar to the previous with one big difference: Body Control in Space. For this drill you will lower the platform until you have to jump to get your chin over the bar. The movement is the same but now we have to control our “fall” into the arch position with no support from our feet. This will force you to learn correct position for when you are doing it from a hang.
VIDEO 4: CONTROL FROM THE HANG
In this drill we begin the movement from a hang, engage with lats, drive to arch, pull though hollow, violent hip extension, chin over the bar, fall to arch and swing back through the hollow and drop. This teaches us control through all positions while hanging on the bar. Do multiple singles until you feel really confident!
VIDEO 5: PUTTING IT ALL TOGETHER
Once you have the singles down, just continue the motion! Go from where you left off in that hollow back swing on the single and continue into multiple reps! Then just practice, practice, practice until it becomes second nature!
Go CRUSH those butterflies 🦋