Butterfly Kip help

[Brian Hemphill]

Hello everyone!
I'm working on the BK, and I'm looking for advise from what you all have learned while learning this movement. Anything! I will take any advise... I've watched youtube clips for techniques and I'm getting it, but still missing something... Post all of your learned secrets!! Thank you in advance....

[Jason David]

How many dead hang pull-ups can you do?

[Jason David]

Don't do them unless...

A. You already have a sub 4 min 'Fran' AND...
B. Plan on or already compete in CrossFit AND
C. You have a coach that can tell you whether or not you are doing them right while you are doing them.

Practicing them and doing them wrong can lead to some shoulder issues if you're not careful.

[Brian Hemphill]

Jason,
Thanks for your reply! I can do about 10 or 12 dead hang pull ups. I have been practicing following online tutorials starting with only the kip before progressing into the pull up. I feel I have that down well, and I can string together 3 or 4 before I lose rhythm. I then just do dead hang. I haven’t experienced any shoulder pain with BK pull ups (yet). I keep active shoulders throughout the exercise and I don’t allow myself to hit “rock bottom.” Just looking to add more to my bag of tricks…Thanks for your advice!

[Doug Blankenship]

Originally Posted by Jason David

Don't do them unless...

A. You already have a sub 4 min 'Fran' AND...
B. Plan on or already compete in CrossFit AND
C. You have a coach that can tell you whether or not you are doing them right while you are doing them.

Practicing them and doing them wrong can lead to some shoulder issues if you're not careful.

Pretty much all of that. ^


Since you basically said any advice, I wouldn't do them unless you're going to compete. Otherwise forget about them.

[Bryan Hood]

I respectfully disagree with NOT doing them. I don't have a sub 4 min Fran and could care less about competing. I do, however, like a lot of tools in my toolbox. I explain it to people when talking about power/work output like this. If given 10 seconds to do as many pullups as possible, I will probably do about 7-9 Dead Hang, 9-11 Kipping and 11-13 Butterfly. There are many workouts that incorporate pullups, why not have Butterfly in your arsenal to use? I do all pullups well.

On to your question for help. Spealler has a few great vids on this.
http://www.youtube.com/watch?v=Mvhxum803go (wfs)
http://www.youtube.com/watch?v=gmxSxwjAWVE (wfs)
http://www.youtube.com/watch?v=hk1eKktT4Ns (wfs)

Start from the "Flexed Arm Hang" or Up position. Put your feet on a chair, bench, etc, and lower yourself slowly. As soon as the top of your head clears the bar, push your head forward. Your upper body will move in a circular motion completing the circle with your chin back above the bar. Once you have that, providing you have adequate range of motion in your shoulders, work on the legs. They should "scoop" forward creating the energy needed to lift your body. Same type of movement as a kipping Muscle Up on the rings.

I hope this helps. Train smartly.

[Jayme Gruber]

These helped me immensely:

http://www.youtube.com/watch?v=Mvhxu...541DF6B9E0BA18
http://www.youtube.com/watch?v=U4myM...541DF6B9E0BA18
http://www.youtube.com/watch?v=qZ6NX...541DF6B9E0BA18

[Adam Fisk]

I would also have to disagree with not doing them.


Yes, the movement can be strenuous on the shoulders and even the elbows. Depending on how strong you regular kip is will determine if you are really capable of performing the movement.

I still don't have them down perfect and can only get ~10 in a row but a big thing that helped me was either watching myself in the mirror or having a friend/coach record you on video to watch your movements.

If you have strong hips and a good core then you should focus on the "dive" part of of the pull-up. Imo once you have that then worry about keeping your legs back and fully extending your arms on the way down.

Good luck and post results!