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-   -   Butterfly kipping vs regular kipping? (http://board.crossfit.com/showthread.php?t=63510)

Sara Ayaz 12-10-2010 12:01 PM

Butterfly kipping vs regular kipping?
 
I am looking for a list of pros and cons of each as far as fitness and strength-building. Any help appreciated!

Eric Montgomery 12-10-2010 12:17 PM

Re: Butterfly kipping vs regular kipping?
 
Butterflies are faster but tend to require a little more coordination and trash your hands worse than regular kipping. If you're worried about strength building though, you should be doing deadhangs with as much added weight as you can handle. Plus you'll avoid any SLAP or rotator cuff issues that seem to accompany high-rep kipping or butterfly pullups for a lot of people.

Thomas Green 12-10-2010 12:29 PM

Re: Butterfly kipping vs regular kipping?
 
If you wanna build strength, dead hangs are the way to go.

Andrew Breyer 12-10-2010 12:33 PM

Re: Butterfly kipping vs regular kipping?
 
Quote:

Originally Posted by Thomas Green (Post 877826)
If you wanna build strength, dead hangs are the way to go.

True. But the least enjoyable IMO.

Butterflies are worth the effort. Very coordination-intensive movement that is very fun to preform. Whippin' through a set of 21 pullups like a knife through hot butter is a great feeling.

Lincoln Brigham 12-10-2010 01:04 PM

Re: Butterfly kipping vs regular kipping?
 
Everytime I work on getting the butterfly down I just about tear my shoulders out of their sockets. For me the slight reduction in cycle time is not worth the risk, seeing as I can already do belly-to-bar pullups and bar muscle-ups using a glide kip. YMMV.

Diego Sommariva 12-10-2010 03:57 PM

Re: Butterfly kipping vs regular kipping?
 
I always do deadhang, unless I'm only able to chain 2 or 3 in a WOD, in which case I'll kip as necessary. Haven't been able to tame the butterfly yet but working on it, for speed if for nothing else.
As I see it the three pros of each go like this:

Deadhang= strength builder
Kipping= functional and transferable to real life situations
Butterfly= speed and coordination

I should really elaborate on those definitions but I'm guessing you guys understand what I'm trying to say here. :)

Diego

Steven Low 12-10-2010 07:49 PM

Re: Butterfly kipping vs regular kipping?
 
Strength you wanna go with weighted pullups there...

Blair Robert Lowe 12-11-2010 01:55 AM

Re: Butterfly kipping vs regular kipping?
 
the BFK is probably more grating on the shoulder girdle than the cyclic kip besides your hands due to the tempo, even when the tempo is moderate.

Quote:

bar muscle-ups using a glide kip.
that makes me envision landing the kip on your ribs or sternum. not fun.

Mark Martinez 12-11-2010 07:10 AM

Re: Butterfly kipping vs regular kipping?
 
Quote:

Originally Posted by Blair Robert Lowe (Post 878010)
the BFK is probably more grating on the shoulder girdle than the cyclic kip besides your hands due to the tempo, even when the tempo is moderate.

that makes me envision landing the kip on your ribs or sternum. not fun.

It's possible to glide up without hitting the bar. It's even easier on those pull-up handle-bars you see on-top of cable-machines.

Zach Price 12-11-2010 08:16 AM

Re: Butterfly kipping vs regular kipping?
 
Quote:

Originally Posted by Andrew Breyer (Post 877827)
True. But the least enjoyable IMO.

So what?


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