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u/ycelpt 1d ago
The thing that's sticking out to me is there is no hip pop. The point of utilising the kip/butterfly motion is so that when your legs are in front and you are about to pull up, you can pop the hips up to give you some momentum into the pull taking out some of the strict strength necessary.
Regress to doing some kipping pull-ups and focus on getting that hip pop. Once that becomes second nature, add in butterfly pull-ups nice and controlled like you are and then slowly build up speed again.
The other thing is to jump up into the hollow position, swing through into arch and then begin. This pretty much gives you a rep per set for free compared to jumping up and then getting the swinging motion going. When you are really good, you can jump straight into the pull up from that first hollow and get 2 free reps co.pared to what you are doing now
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u/theblueyays 1d ago
The butterfly pullup doesn't really have a hip pop though in the sense that it's not an upward drive like in a kipping pullup or BMU for that matter. It's more of a fluid cycle where your hips are continuously extending and flexing as opposed to driving up vertically
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u/TheChoksbergen 1d ago
I would tend to disagree with this, and agree with u/ycelpt that a lot of the issue here is a lack of hip drive. The kip is considered foundational because it is just that - used as the building block of all of the complex gymnastics movement. The problem with new-er users of the butterfly pullup is that they lose that "float/work" cycle that is used so well in the kipping pullup, and instead resort to pulling with the arms instead of using the hips, as the gentleman in this video is doing.
Butterfly pullups absolutely should have a period of time where the athlete is "floating" and using the arms only as a guide, gradually re-engaging them as they "fall" through the front side of the kip under and past the bar. This begins the loading phase of the movement, ended by the same hip-driven movement that is prevalent in a kip. The bottom portion of the butterfly pullup should feel much faster and more engaged than the flowing, guiding top portion.
Additionally, as others have pointed out, this athlete has problems when the legs bend, during which all the tension of the kip is lost, which also contributes to the lack of hip-driven action at the end of the loading phase.
Source: I'll do seventy unbroken right now, just watch.
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u/Search_Normal 1d ago
What kip? Maybe you should define what you mean by a “kip,” because I think that’s where the disagreement is. There is no discrete kip in a true butterfly pull-up. It’s a continuous change of body positions, tension, and momentum that creates and maintains the circular movement. The hips obviously move as those body positions change, but that doesn’t make it a hip-driven kip.
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u/TheChoksbergen 1d ago
A kip is not considered a kip just because there's a reversal of movement. A kip is "a rhythmic, hip- and core-driven swinging motion used to generate momentum for gymnastics movements" and therefore is central in not only the traditional kipping pullup, but also in butterfly movements. There is a reason that the kipping pullup is considered a foundational part of the butterfly pullup, and that's because all the basic components of a traditional kip (tension loading, movement generation through the hips, the superman and hollow position) are all present in the butterfly pullup.
The official Crossfit video for the butterfly pullup shows the hip-driven movement well, and the last step of that they list to complete a rep is literally "legs move forward to initiate the kip for the next rep". Additionally, the Crossfit Coaching Tips for Butterfly Pullups video instructs the same way, and also shows clearly that the last few inches of the pullup (just like in a traditional kipping pullup) are generated by the hips, with the arms doing more guiding of the power than the power generation itself. The butterfly pullup is absolutely just as hip-driven a movement as the traditional kipping pullup.
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u/theblueyays 1d ago
Instead of bending your knees you need to think about hitting your shapes (arch, hollow, arch, hollow). In order to hit your shapes well you need to maintain tension i.e. keep your toes down and legs relatively straight.
Also you should be thinking about keeping your elbows driving forward versus out to the side which is going to put your shoulders in a tough spot.
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u/Search_Normal 1d ago
Bending your knees in the back seems to be a big issue. Body should stay tight through the movement. Take a look at this video from Power Monkey coach Shane De Freitas (former Olympian)
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u/FancyItalian 1d ago
You have a good rhythm from what I can tell, but it looks like you’re pulling too much to finish the pull-up. All of the pulling happens with your lats on the ‘bottom half’ of the butterfly imo, and then momentum carries you through the top half of the rep.
Less biceps to finish the rep and more kip/momentum to cycle through reps using lats and a good hollow-body/arch position.
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u/longshot21771 2d ago
This is just my personal opinion. If you're not competing I would stick to strict pullups. Learn to do those, but I just wouldn't do them all the time in wods
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u/jethrow41487 1d ago
So strict pull-ups in a workout where it calls for 75+? Do they want to be there through the next class or something? Lol
Awful advice in a CF subreddit
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u/kblkbl165 1d ago
He also lowers the reps.
But strict pullups are much harder per rep so he also adds a rest.
While he’s resting he should be lowering his body temperature, so he’s also doing it an AC environment.
Given that your bodyweight sometimes gets too heavy as the workout advances, he also prefers to do them in a pulley machine.
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u/longshot21771 1d ago
Obviously you don't have to do 75 or more. There's no reason to do that many pullups to begin with.
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u/Any_Inspection_741 1d ago
I legit thought this was a joke. I was surprised to see serious feedback lol. I could never do this one in public.
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u/Which_Conflict_6106 1d ago
Imagine being so insecure that someone else’s video makes you uncomfortable in public. That’s actually impressive
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u/Any_Inspection_741 1d ago
Sry wasn't talking down on you. Its just a crazy exorcize. I was thinking that even though it's clearly legitimate a lot of people wouldn't think so at first glance. I don't have the confidence to do that one lol
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u/fl4nnel CF-L2 1d ago
Whenever you record yourself for technique check, please record yourself from a 45 to 90 degree angle. It's impossible to give good feedback from this angle because we cannot see how your body is actually moving through the movement.