Butterfly Pull-Up – Kip and Snap Drill
Like most skills in CrossFit the butterfly pull-up is simple in theory but difficult in execution. The problem often starts with perception. Athletes often think of the circular movement and focus on the practicing just the arc. Just with everything however, sometimes it’s easier to break the movement up.
The Kip
Make sure you can kick back with straight arms. Try to recognize when you are at peak height.
The Snap
Think about using your hips to throw you up and forwards. Don’t engage your arms but don’t stop them from bending either.
You’ll notice with practice that if you actively bend you arms a little you’ll be able to get a little higher. Eventually you’ll be able to to one butterfly pull-up. One then becomes two, two becomes three and so forth.
If you’re still confused, watch the video below. If you have any other questions about the butterfly pull-up feel free to leave a comment below.
Good luck little butterflies
~Andy
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