…Butterfly pullups that is!
Have you mastered the kipping pullup?
Do you want to learn how to do the butterfly pullup?
Have you struggled with learning how to do butterfly pull-ups?
CrossFit Kinnick explains their battles with teaching the butterfly pullup at their box:
“We’ve struggled a lot with teaching our athletes butterfly pull-ups over the years, especially women. Usually it would take people over a month of “progressions” until they learned it. Recently my brother Jeremy came up with a different way to teach the progression, focusing more on what the arms do rather than the legs.
We’ve had a lot of success with people getting multiples their first day learning it this way. We put on a clinic and had about 25 athletes get their first consecutive butterfly pull-ups within the hour. Try it out with your members, I think you’ll have a lot quicker success. BTW, we think you need about 5 strict pull-ups to learn easily with this method.
Here’s the instruction video we put together. We hope it helps some people.”
Before trying this progression of the butterfly pullup, please make sure that your shoulders are very warm, you have the flexibility to get into these positions and that you can do strict pullups!
Enjoy the video
Buy-in: Deadlift or Sumo Deadlift 4 x 12
- One warm up set then add small amounts of weight over the 4 work sets
- Keep it smooth and fluid – no drops or rounded backs!
WOD: Skill to Kill
This is an interval WOD but is not aimed at attaining a certain score – accuracy and precision of movement are the keys here. Do as many QUALITY repetitions at each station as possible, taking breaks as needed (scale movements to your ability)
4 rounds, 1 minute at each station of:
- Ring dips/Muscle ups
- Toes to Bar
- Weighted pistols
- Parallette LSits/tucks
Play around with variations of each but keep movements strict (i.e. minimize kipping).
Cash-Out: Easy 800m jog as a group