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 the final video progression (part 4) for how to do a Butterfly Pull Up. You can also review the previous video progressions parts one, two, and three.
Butterfly Pull Ups: Elbow & Shoulder Position
How to do Butterfly Pull Ups Part 4
In this video, Carl explains how to clean up your form and execute the Butterfly Pull Ups with a good shoulder position. We practice pull ups not just for the sake of more pull ups, but the goal is to make this an opportunity for skill transfer into other pulling movements like Muscle Ups, Rope Climbs, and etc. For maximum skill transfer benefit, we need to make sure the shoulders are well prepped and that the elbows are not flaring out during the transitions. No matter how strong you are it would be very hard to transition to and receive into a strong dip if your elbows are way out to the side as a result of a sloppy pull up. Keep everything close and tight to the midline, and you’ll have faster, stronger, and more efficient transitions!