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 3 of learning the Butterfly Pull Up (Also check out Butterfly Pull Up progressions one & two to get up to speed).
Butterfly Pull Ups: Adding the Kick
How to do a Butterfly Pull Up Part 3
In this video, Carl explains how to add a kick in the kip swing for more explosiveness to yield more speed and power. We normally talk about keeping the legs straight while kipping for a simple shape, globally flexing and extending the body like a bow with no kinks in the system. However, if timed right a knee bend and kick may be executed at the right time to load the system up even more to add more tension to be released in the kip. As we add more complexity to the skill, it’s important to still keep a focus on the clean form and good positions while practicing the new techniques and timing, otherwise the movement quickly becomes an out-of-control, swinging mess.
Ready to move on? Go to the final video: Butterfly Pull Up Progression Part 4.