Hey, what’s up? This is Ben from WODprep, and today we’re diving into the world of butterfly pull-ups. These are not your regular pull-ups—these bad boys are all about efficiency and speed, making them a staple in competitive functional fitness.
Before we get into the nitty-gritty of the five best beginner drills to master this skill, let’s address a common question: When should you start practicing butterfly pull-ups?
When Should You Do Butterfly Pull-Ups?
Alright, let’s get this out of the way. Some people might argue that butterfly pull-ups aren’t “real” pull-ups. But let’s be clear—butterfly pull-ups are a specific skill designed for speed and efficiency.
They’re not about building strength in the same way strict pull-ups are. Instead, they’re about getting as many reps done as quickly as possible, which is crucial in a competitive setting.
So, if you’re looking to maximize your workout efficiency, butterfly pull-ups are a great tool to have in your arsenal.
Prerequisites: Before you even think about diving into these drills, make sure you can do at least 10 strict pull-ups.
If you’re not there yet, keep building your foundational strength. Also, having a solid set of kipping pull-ups under your belt is essential. Without these prerequisites, you risk injury and frustration.
Now that we’ve covered the basics, let’s jump into the five drills that will take you from zero to butterfly pull-up hero!
Drill 1: Box Butterfly Drill
Purpose: Learn the rhythm and body mechanics.
The box butterfly drill is your entry point. This drill uses a box to help you understand the unique movement pattern of butterfly pull-ups, which is quite different from kipping pull-ups.
How to do it:
- Set up a box or bench under the pull-up bar.
- Stand on the box and grab the bar with one foot still anchored on the box.
- From a dead hang, practice scooping your feet under and forward while leaning your torso back.
- As your chin crosses the horizontal plane of the bar, let your feet scoop back under.
Start slow, focusing on the rhythm rather than trying to get your chin over the bar. The goal is to get used to the movement pattern.
Drill 2: Kip Lever
Purpose: Build the initial scoop and body position.
This drill is all about practicing the initial movement—scooping your feet under while levering your torso back.
How to do it:
- Hang from the bar and get into a hollow position.
- Scoop your feet under as you lean back, levering your torso behind the bar.
- Do this in singles, focusing on the sensation of floating and getting your torso behind the bar.
You should feel like you’re floating in the air, with your body leaned back behind the bar. This drill helps set the stage for the full butterfly pull-up motion.
Drill 3: Single Butterfly Pull-Ups
Purpose: Start integrating the pull.
Now it’s time to add the pull, but just one at a time. The key here is to keep your chin away from the bar horizontally, not vertically.
How to do it:
- Jump up to the bar and get stable.
- Scoop your feet and pull your chin above the bar but far away from it.
- Focus on making the pull smooth and controlled.
Practice several singles, focusing on keeping your chin away from the bar. The straighter your arms are when your chin breaks the horizontal plane, the better.
Drill 4: Baby Butterfly Pull-Ups
Purpose: Practice rhythm without worrying about height.
The baby butterfly drill is all about getting the rhythm down. This drill is not about how high you get but about nailing the movement pattern.
How to do it:
- From a dead hang, scoop your feet and lever back.
- After each lever, pull yourself back through into the arch position.
- Repeat this motion for multiple reps, focusing on the rhythm.
Think of this as the practice round for real butterfly pull-ups. You’re not aiming for chin-over-bar height here, just getting comfortable with the movement.
Drill 5: Big Butterfly Pull-Ups
Purpose: Transition to full butterfly pull-ups.
Now, it’s time to add some height. Start by adding a bit more pull with your arms to get your chin higher. The goal is to get your chin above the bar horizontally.
How to do it:
- Start with the baby butterfly motion.
- Gradually add more pull with each rep.
- As you get comfortable, aim to get your chin above the bar without touching it.
Once you’re comfortable with baby butterflies, start aiming for full butterfly pull-ups. Remember, the difference between baby, big, and full butterflies is how hard you pull and how high you go.
