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29.03.2014

Butterfly pull ups vs kipping, 3 sets of 6 - How to DIY

Author: admin
In part 1 and part 2 of my recent articles about kipping pullups and injury I talk a little about what happens in the shoulder when we get tired. Now, butterfly pullups are a little more difficult to perform then regular kipping pullups.
My thoughts are that you can continue regular kipping pullups for longer periods of time after your shoulder musculature is shot. What I’m very curious about is whether or not this is occurring during kipping pullups and whether or not this is more pronounced in the butterfly variation. In all honesty I don’t think that we can be sure either way which pullup variation is more dangerous.
In all honesty I think both movements can be taught and utilized safely following the principles I outlined in my last article 6 Ways to Make the Kipping Pullup Safer. To the untrained eye, kipping and butterfly pull-ups look like chin-ups gone wrong–all the kicking and swinging seems chaotic, but there is a specific method to this pull-up madness.
While philosophers debate what came first, the chicken or the egg, CrossFitters know for certain that the dead hang pull-up comes before its Kipping cousin. Master the dead hang pull-up by using boxes to raise your chin close to the bar or using a band to decrease the weight you’re lifting.
The kipping pull-up starts simply: Hang from the bar and start kicking your feet in unison.
While this finesse-fueled move may seem too complicated to attempt, Coaches Bill Pennewell and Zach Phipps hand out tips for stringing together pro-level butterfly pull-ups.


Butterfly pull-ups still achieve the same basic goal as a dead hang or kipping pull-up, but instead of pushing away from the pull-up bar, you return to an arm extension. Unlike the kipping pull-up, butterfly requires you to pull your chin above the bar, but not over the bar (failing to do this could produce disastrous, teething-shattering results).
And although slower, the kipping pull-up is much easier to control and can be done over a longer period of time than the butterfly. From a personal coaching standpoint, I coach all of my athletes to perform normal kipping pull-ups as often as possible. At the end of the day, every athlete will make the decision on what version of the pull-up they want to use. Dead-hang pull-ups, kipping pull-ups and butterfly pull-ups all have their place in CrossFit and functional fitness, but for the more advanced athletes, learning butterfly pull-ups are a must, especially for competition. Although learning the elusive butterfly pull-ups is something we all want to achieve, keep in mind that mastering the basics, like deadhang and kipping pull-ups are essential first. In this great series of videos, Carl Paoli, of Naka Athletics, brings you top tips on learning butterfly pull-ups and their progressions.
What I like most about the butterfly pull-up is that it takes some of the lumbar hyperextension and extreme overhead mobility out of the kip. These pull-ups are powered by the hips and core, giving athletes the ability to complete more pull-ups, faster.
Co-owners and coaches Karin and Pete Hellberg give us step-by-step guidance for the kipping pull-up, while coaches Bill Pennewell and Zach Phipps talks us through the butterfly pull-up.


The motion behind butterfly pull-ups is compared to pedaling a bike backwards, and is the opposite motion of the kipping pull-up. As your knees rise towards your chest, you should feel a brief moment of weightlessness–that’s when you pull.
Good benchmarks here are achieving 20 or more deadhang pull-ups, and 50 or more kipping pull-ups, respectively. Having an almost gymnastic quality, the kipping and butterfly pull-ups require coordination and agility that takes a bit of practice to master.
Not to mention the butterfly is much more taxing on your CNS (central nervous system) as it takes quite a bit more speed, coordination, and grip. Yes, I definitely have WODs in which the butterfly can be used or sessions where butterfly practice is encouraged.
However, besides that one, single attribute, the butterfly pull-up has NO value as a transfer skill. There is no other functional movement that will benefit from the movement pattern of the butterfly kip.




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