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Exercises Movements, technique & proper execution

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Old 12-05-2007, 03:43 PM   #1
Leonid Soubbotine
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AFT/Rotary/Cyclic/Butterfly Kip Tutorial

In a discussion about Fran time - Mike posted that he figured out the AFT type kip:
2:19 Fran - http://www.youtube.com/watch?v=PyXTguBCpv8 (safe)

Step 1: Watch the knees:
Do 1 kipping pullup with knees bend 90 degrees.

Step 2: Slide
Instead of pulling the chin over the bar float above the bar and don't force yourself away - just let yourelf fall. Let momentum get you slightly forward and under the bar.

Step 3: Heels to ears.
Once figured out how to fall - to a pullup with knees bend 90 degrees initiating the kip and when falling - pull the heels up to your ears!
That should get the bounce out of the hole going. Voila!

Videotaping helps a ton since most of the time you'll be still doing Eva T type kipping pullup with a slight push-away.

Here's a short vid of me doing it after about 100 pullups before I got it.
http://www.youtube.com/watch?v=NninZG4zZkI (safe)
It's a hell of a pullup and it's super fast and powerful! Sub-3 Fran here I come!

Hope that will help those who want to learn!
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Old 12-05-2007, 05:18 PM   #2
Derek Maffett
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Re: AFT/Rotary/Cyclic/Butterfly Kip Tutorial

Problem with that kip is that you need a lot of clearance under the bar. The Eva T kip works in confined spaces.
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Old 12-05-2007, 06:05 PM   #3
Allan Luomala
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Re: AFT/Rotary/Cyclic/Butterfly Kip Tutorial

Maybe I'm pointing out something obvious, but that style of kip only works with a bar that has a space between the handles (i.e it couldn't be done on a "normal" pullup bar).

Having said that, where I do pull-ups most of the time has handles like the one AFT did his 2:19 Fran on. Will have to try that style, though I have my concerns as I am nearly 200lbs, and that seems like it might put more strain on my shoulders/elbows than the way I normally kip (push away at top of kip).

Thanks for pointing out the video (been a while since I watched it) as I never paid attention to his style before. I'm starting to get to the point where I can analyze different movements, and deconstruct them, whereas before I was just in awe of the athleticism.

AL
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Old 12-05-2007, 06:14 PM   #4
Brian Degenaro
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Re: AFT/Rotary/Cyclic/Butterfly Kip Tutorial

AFT did that kip perfectly at the Games, Allan, and that was a straight bar.

Leonid, the one thing you forgot to put in was that AFT also regrips the bar at the top. Check out any of the vids from the CF Games and you can see he regrips at the top. Personally, I like this style of kipping over Eva's. With Eva's I find myself going a little all over the place. Brett's is more fluid for me, most likely because we share the same height and weight.
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Old 12-05-2007, 06:46 PM   #5
Roger Harrell
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Re: AFT/Rotary/Cyclic/Butterfly Kip Tutorial

The AFT style kip has an incredibly fast cycle time. It can be done just fine on a straight bar, though you do have to pay a bit more attention and not get too far forward before clearing the bar. It is a bit harder on shoulders and hands, so be aware of this if you start working on it.
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Old 12-05-2007, 06:54 PM   #6
Derek Maffett
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Re: AFT/Rotary/Cyclic/Butterfly Kip Tutorial

While we're on the subject, what does AFT stand for? I know it refers to Brett Marshall, I just don't know why.
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Old 12-05-2007, 07:45 PM   #7
Allan Luomala
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Re: AFT/Rotary/Cyclic/Butterfly Kip Tutorial

I just watched the CF Games video, and I stand corrected. I'll have to try it out on the other type first, still, as I suspect I will be spitting out Chiclets if I try it on a straight bar. I was voted "Most Likely to Injure Himself", as I am like a spastic gorilla doing these types of things.

Thanks for pointing that style out, as I find I am flanging around far too much with the other, and likely being counter-productive in my workouts.

AL
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Old 12-05-2007, 08:45 PM   #8
Patrick Donnelly
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Re: AFT/Rotary/Cyclic/Butterfly Kip Tutorial

That kip seems as if it puts all the load on the legs.
I'm not sure if that's a good or a bad thing.
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Old 12-05-2007, 08:51 PM   #9
Steven Low
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Re: AFT/Rotary/Cyclic/Butterfly Kip Tutorial

Quote:
Originally Posted by Patrick Donnelly View Post
That kip seems as if it puts all the load on the legs.
I'm not sure if that's a good or a bad thing.
Nah, it's actually similar to my muscle up technique that you saw in the 30 MUs for time vid. Use the knees to counterrotation and drive the body up towards the bar and then cycle back down. It's more rotary than mine which is an arc-ish though. As I mentioned it's a bit like Annie's as well from that standpoint.
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Old 12-06-2007, 06:17 AM   #10
Leonid Soubbotine
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Re: AFT/Rotary/Cyclic/Butterfly Kip Tutorial

It's no problem on a straight bar as others pointed.

It puts more load on the hamstrings (bringing heels back) and more on the abs/hip flexors to snap them knees around.

Allan - I'm 215 lbs and it's about as stressful on the shoulder as regular kip. May be just a tad more, yet learning the Eva T.'s kip was far more demanding on the shoulders for me than it was yesterday to learn the cyclic kip.

Brian - the regrip happens automatically and no need to worry about it.


AFT -no idea. OPT - Optimum Performance Training.
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