The Butterfly Pull-Up

The butterfly pull-up is arguably the fastest and most efficient variation of a pull-up, but it takes time and experience to develop the proper technique and strength to execute it correctly. The butterfly pull-up involves a shoulder-initiated kip swing before utilizing your hips, making it easier to pull your chin above the bar. It is recommended that athletes have at least three strict pull-ups and 15-20 kipping pull-ups before working on butterfly pull-ups, and they should learn the movement under the watchful eye of a credentialed CrossFit coach.