Butterfly Pullups…and why you need to learn them

Rest Day

    The butterfly pullup is a variation of the kipping pullup that has become common amongst competitive crossfit athletes because of the speed of which the movement can be performed.  Today it is NECESSARY for anyone looking to compete at a high level to become efficient with this movement to prevent getting blown away.  Not only is this movement faster, but it is also requires that the body travel less distance so its actually a more efficient means of getting from point A to B.  I'd like to see more athletes pick this movement up rather than relying on the same crappy/spastic pullups you've done since you first learned kipping pullups.
    The butterfly requires a bit more coordination than the standard kip though its not as difficult as you might think.  We would probably teach you this style from the get-go if it weren't for the added coordination and because there doesn't seem to be a sensible way to use the bands.  With that said I would recommend that before an athlete wants to transition to butterfly pullups in workouts they should have double digit unbanded pullups so that to ensure some prerequisite level of upperbody strength is attained to protect your joints from inefficient movement.  Practice first the kick and then add the pull.  Finally learning to pull the chest through the window rather than pushing the bar away will allow you to string these together.  When you do make the transition be prepared to take a step back before you take two steps forward.  Its very common to be inefficient in the beginning before you really figure out the rhythm.  Also, I'd recommend that you start the transition by practicing the pullups in warmup, then adding them to the beginning of pullup workouts, and finally trying to use them the whole way through.  The movement can be a little hard on the elbows and shoulders when executed poorly so this is to ensure that the volume is kept relatively low.  If you get really good then you may aspire to this.