Butterfly Pull-Up

Set-up

• Hang from the bar with an overhand grip a little wider than shoulder width.
• Squeeze your legs together and stay relaxed through your shoulders.

How to do it

1. Start a circular swing, driving your hips forward and up as you pull.
2. Pull your chin over the bar at the top of the circle.
3. Push away and let your body cycle back under the bar, straight into the next rep.

Coaching cues

• The path is a smooth circle, not an up-and-down swing.
• Keep the rhythm continuous between reps.

Common mistakes

• Pausing at the bottom, which breaks the cycle.
• Pulling with the arms out of time with the hips.

Safety

• Only learn this once your kipping pull-ups are smooth: it is the fastest pull-up and the most stressful for the shoulders.