Butterfly pull-ups are often incorporated into training routines, especially in CrossFit, because they offer several benefits over traditional strict pull-ups. Here’s why someone might choose to do butterfly pull-ups:
- Efficiency: Butterfly pull-ups are generally faster than strict pull-ups because they involve a more dynamic and fluid movement. The technique helps to generate momentum, allowing you to perform more repetitions in a shorter amount of time.
- Increased Speed and Power: They engage the core and the entire body in a coordinated movement, promoting greater power and efficiency. This is particularly helpful for athletes who need to perform multiple pull-ups quickly, like in competitions or WODs (Workouts of the Day).
- Higher Volume: Because of the momentum generated, many athletes can perform more butterfly pull-ups compared to strict pull-ups in one set. This is beneficial for building endurance and working on pull-up volume.
- Engages Full Body: Unlike strict pull-ups, which focus more on the upper body, butterfly pull-ups require the entire body to work together, including your core and hips. This makes it a full-body exercise, helping improve coordination and muscle engagement.
- Improved Grip and Forearm Strength: Butterfly pull-ups can challenge your grip strength because of the rhythm and quick movement needed. As your technique improves, you also develop better forearm endurance.
However, butterfly pull-ups require good foundational strength, so they NOT for beginners who are still working on mastering the strict pull-up. It’s also important to have proper technique to avoid injury, particularly in the shoulders, as improper movement can put extra strain on those joints.
Here are 3 Drills to help you progress towards a solid butterfly and make it more efficient.
Drill 1: Scap Hanging Circles
- Helps you understand the movement of the shoulder
- Use a grip slightly wider than your shoulders
- “Roll” the scaps together
Drill 2: Straight Body Circles
- Helps you understand the action of the arms
- Grip slightly wider than your standard pullup grip
- Body stays static as arms, biceps, and shoulders perform the work
- Elbows will flare out slightly as you pull with the shoulders and biceps
Drill 3: Two Foot Box Drill
- Helps build muscle memory for the full movement
- Setup where your head is just under the pull-up bar
- Pause after each rep to emphasize the Hollow and Arch positions
- Perform slowly to really feel the full movement and develop the muscle memory
- Make sure to keep drill #2 in mind when using your arms
And remember, the movement should be smooth, efficient, and in control. If you feel like you are losing any of these aspects, go back to the drills and reinforce the patterns.