MOVEMENT TIP: The Butterfly Pull-Up

June 3, 2023
MOVEMENT TIP: The Butterfly Pull-Up

Like the kipping pull-up, the Butterfly Pull-Up, demonstrated here by CrossFit Seminar Staff member James Hobart, uses momentum to lift yourself over the bar. The difference with the Butterfly Pull-up is that instead of pushing yourself back from the bar at the top of the movement, you following the momentum of your pulling movement down and forwards under the bar.

This allows you to perform the pull-ups faster, but is still subject to all the cautions we discussed earlier about building up the necessary strength and flexibility in your shoulders and upper back before asking too much of your shoulders.

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