Lefthand's Tip of the Week - Ep. 11 - BUTTERFLY PULL-UPS

A butterfly pull-up is the advanced version of a kipping pull-up. It requires more strength and endurance to execute, but allows one to bust out reps more quickly and efficiently during a set. In order to practice the butterfly kip, Coach Pat recommends that you feel confident in performing normal kipping pull-ups before moving on to the butterfly. You should be able to do 5-10 reps with a normal kip before practicing the butterfly.
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PROGRESSION
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1. BOX DRILL
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Setting up a box underneath a pull-up bar can help you become familiar with the motion and sequence of movements in a butterfly kip. Make sure to find the right height for when you stand on top of the box. Your chin should sit above the bar when standing.
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Once you have your box set up, try and imitate the motion that Pat demonstrates in the video. Start by having one leg off the box and one leg on the box. A butterfly kip involves the constant transition between the "hollow" and the "arch" position. As you come up and approach the top of the bar from the hollow position, you then fall directly into the arch position and use the momentum in your legs to generate force back into the hollow.
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There should be constant tension in your shoulders and lats to support this motion, and you shouldn't feel relaxed or loose at any point. Practice on both legs so that you get familiar with generating that momentum with both sides of your lower body.
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2. SMALL CIRCLES DRILL
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Once you feel comfortable with the box drill, start practicing the butterfly motion without a box. Perform small circles with the butterfly kip as Pat shows in the video, and gradually build up the momentum and range of motion until you finally are able to get your chin above the bar. This will take some practice, but a little bit every day will allow you to feel confident in the rhythm and motion of the butterfly kip.
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We hope you enjoyed this week's tips! Tune in next week for the following episode!

Joey SaadComment