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How to do a Butterfly Pull-Ups to increase your strength and improve your performance in CrossFit WODS.

Set up for Butterfly Pull-Ups

  • Begin in a dead hang from the pull-up bar with hands just outside shoulders.
  • Arms are long elbows are locked out from the bottom position.

Points of Performance for Butterfly Pull-Ups

  • Initiate a kip swing by opening and closing the shoulders.
  • Press down on the bar with the arms long as you drive your knees up and begin to pull.
  • Open the hip as you finish the pull breaking the horizontal plane of the bar with the chin.
  • Pull past the bar in an oval, kicking your heels to your butt as you do so to reset the swing.