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Old 06-19-2009, 06:14 PM   #1
Peter Evans
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Butterfly Kipping Coaching Cues?

Hi All, I've got the regular kip squared away and no trying to figure out butterfly kipping (AFT/ BFK)

Has anyone got any simple effective cues for the movement?

I have been practising, but very quickly lose focus on how the movement works..

Any help is greatly appreciated :-)

P.S looked through all the posts I could find, the cues were not very clear.
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Old 06-19-2009, 07:33 PM   #2
Steven Low
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Re: Butterfly Kipping Coaching Cues?

Youtube butterfly kip and you should get 2 good instruction vids near the top
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Old 06-20-2009, 03:08 AM   #3
Peter Evans
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Re: Butterfly Kipping Coaching Cues?

Thanks Steve - I checked out youtube - I understand you want your heels up behind your butt ready to flick out - the bit that confuses me is the starting stage...

Do you almost lean back on the first upward movement?
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Old 06-20-2009, 07:38 AM   #4
Shane Skowron
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Re: Butterfly Kipping Coaching Cues?

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Originally Posted by Peter Evans View Post
Do you almost lean back on the first upward movement?

Your head will have to lean back a little so you don't smash your chin. The basic mechanics don't change on the positive unless you're doing a chest-to-bar.
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Old 06-21-2009, 03:42 PM   #5
Peter Evans
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Re: Butterfly Kipping Coaching Cues?

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Originally Posted by Shane Skowron View Post
Your head will have to lean back a little so you don't smash your chin. The basic mechanics don't change on the positive unless you're doing a chest-to-bar.

Awesome - how are the mechanics different on the way down?

The whole movement is just a tad confusing still...

Thank you for your input :-)
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Old 06-21-2009, 04:18 PM   #6
Shane Skowron
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Re: Butterfly Kipping Coaching Cues?

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Originally Posted by Peter Evans View Post
Awesome - how are the mechanics different on the way down?

The whole movement is just a tad confusing still...

Thank you for your input :-)

As you reach the height of your pullup, you should bend your head back a bit so your chin doesn't smash the bar. At this point you should not be directly under the bar either, at a 20 deg angle or something like that. The important part here is that you need to whip your legs behind you (almost touching your butt) at the exact same time that your chin reaches its maximum point. If you wait to whip your legs until you are already coming down, it will be too late and you will lose your rhythm. Once the legs are whipped behind you, just perform the negative as usual, and then whip your legs in front of you immediately for the next pullup.
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Old 06-21-2009, 04:34 PM   #7
Mike Kelley
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Re: Butterfly Kipping Coaching Cues?

it's weird...this is the way I actually started to kip naturally when I began CrossFit. I don't think I can even do a regular kip.
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Old 06-21-2009, 04:36 PM   #8
Leonid Soubbotine
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Re: Butterfly Kipping Coaching Cues?

Mike - about one out of 15-20 people naturally butterfly kips. I've seen it happen several times at my gym.
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Old 06-22-2009, 09:03 AM   #9
Roger Harrell
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Re: Butterfly Kipping Coaching Cues?

The key thing I've seen a lot of people make a mistake on when learning this is worrying about amplitude at first, then they finish the upward stroke with a strict pull and the swing cycle gets broken. First start by creating a small relaxed oval motion with your shoulders and get the timing and cycle before worrying about height, then just go harder and bring it up above the bar.
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