Butterfly Pull Up
10 reps
Cycle through a continuous circular kip, chin clearing the bar each pass.
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Butterfly Pull Up
The butterfly pull-up is an advanced, high-speed variation that uses a circular hip and leg motion to string reps together fast. That efficiency makes it a favorite in CrossFit and competitive fitness, where cycling reps quickly matters. It taxes the upper back, shoulders, arms, and core, and it should only be attempted once you own strict pull-ups and have solid upper-body strength.
How to do it
- 1
Grip the bar overhand with your arms fully extended.
- 2
Start the kip by swinging your body forward so your torso passes in front of the bar in an arched position.
- 3
As you swing back, ride the momentum and pull your elbows to your sides to bring your chest to the bar.
- 4
Clear your chin over the bar, then keep the circular motion going so your torso swings back out in front of your hands.
- 5
Flow straight into the next rep without pausing, cycling for your target reps.