The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger pulls. Here’s part two of learning the Butterfly Pull Up.
Go back to Butterfly Pull Up Progression Part 1 for a quick review if needed.
Butterfly Pull Ups: Basic Body Shape
How to Do a Butterfly Pull Up Part 2
In this video, Coach Carl demonstrates the butterfly pull up in slow motion and pausing at the end of each transition. Carl discusses the body shapes for the butterfly pull up; going from a kip up to the bar by pulling the body up in global flexion or hollow body, to dropping down to the bottom by pushing the body into global extension or superman. The ability to create these big shapes with your body is key to learning this skill, so start off slow to figure out how to get into these basic shapes before attempting to go fast.