4-STEP (Butterfly Pull-Up) | CrossFit Invictus Gymnastics

[@jeremyb4102]

Great video! Totally helped me solve my problem with the butterfly. Step 3. The only video I've come across that talks about bringing the legs back too soon. Thank you so much! What a good coach. Very knowledgeable, articulate and humble. Thanks!!!

[@djru125]

Omfg!!! This video helped me to achieve BPU. Best explanation Highly recommend! Thank you 🙏🏽

[@mightyry6739]

Thanks! Really good cues here for the butterfly, especially Step 2 as I used to always have my chin too close to the bar, thus dropping straight down and losing my momentum. I pretty much made progress instantly and got 2 or 3 butterflies with only trying for a minute.

[@dustinjames1122]

Crossfit. Where we strangely take any possible physics shortcut when it comes to pull ups so that we can claim to get more pull ups in a wod.

[@Vanaesir_]

Exactly. No gains, just ego

[@PeachM0de]

Thank GOD you didn’t even mention the box-drill. That thing is my kryptonite; I just don’t understand the timing on the box

[@808kea808]

Where are you suppose to feel it? I’m no expert but I can do about 12 butterfly pull-ups and it seems my shoulders feel it the most maybe I’m not going though enough to make it a softer landing. I’ll record myself and try out these 4 steps

[@travisewart]

Hi 808kea808! I would love to see what your butterfly pull-up looks like, but I'm guessing that you are probably trying to push your head through too much. When you are doing the butterfly, it's important to have the bar stay on the front side of your body, which means that you should basically be able to see the bar the whole time you're working your way through. When you push your head through it puts your shoulder in a compromising position, somewhat like a passthrough (the shoulder stretch/warm-up every CrossFitter does before any class, lol). When you push your head through it causes your shoulder to attempt to roll forward. Once you are at the bottom of the pull-up swing in this position, the shoulder accepts the pressure of your bodyweight dropping then rolls from that forward position to the backward position (like it would be if you were initiating a pull-up). This rotation under pressure causes stress in the shoulder and can ultimately lead to injury. When you are doing the butterfly pull-up, try to consider it more like a circular row with your chest facing toward the ceiling. This should help keep the bar on the front side of your body and eliminate shoulder pain. Another thing you can make sure you are doing is bending your knees more when you are on the descent. If your legs are straight or only slightly bent, the entire weight of your body is loaded in a very small amount of time at the bottom of the pull-up. It's a lot easier on your shoulders AND hands if you bend your knees enough that, from the profile view, your feet are higher than your knees. When your body is straightening out at the bottom of the butterfly, it will take longer for the weight of your legs to pull on the rest of your body and your bodyweight will more slowly be applied to your arms and hands. I would still love to see your butterfly pull-up, so if you'd like to DM me on Instagram I'd be happy to give you a quick analysis to make sure you're being safe. The Instagram handle is @invictus_gymnastics. I hope to hear from you soon, and best to you! Keep those shoulders safe mate! Surgery cost a ton of time and money!

[@808kea808]

Thank you for taking the time out to write a through assessment based off a few sentences I wrote. I haven’t done it recently but now that I think of it you’re right I can’t see the bar the whole time. And I do keep my legs straight through the whole process. I keep my legs straight because For ring muscle ups they generate momentum so I carried that over to these! I never thought to look at the ceiling the whole time as well! Thank you for the tips I will try these for sure when I head into the gym tomorrow. I will also send a video of how my butterflies are, pre tips from Travis. Thank you a lot, and it shows how much of an expert you are to diagnose and trouble shoot someone’s form just from a comment on you tube. I don’t have. An instagram but I’ll use my gf one to send it to you. Much Mahalos from Hawai’i 🤙🏾

[@Eamo-21]

@@travisewart very good comment! thanks!

[@denisbeaulieu5600]

nice, time to try it

[@InvictusFitness_]

Let us know how it goes!

[@Monscent]

BUT WHY?

[@davidsanremo]

Really thank you! Help me a lot...

[@chillyourself5208]

this seems so dumb compared to the normal chin up or pull up

[@chillyourself5208]

@@nobutur chill chill, I just prefer the right way

[@alessandrocossu2142]

@@chillyourself5208 there's not a right way. It's a different exercice, different purposes

[@Fhshaoaksbd]

Lol, it’s not intended to feel remotely like a strict pull up. It’s like saying a chin up doesn’t feel as good as a pull up. Different movements. Is a jerk dumb compared to a strict press? Your comment makes no sense

[@Tom-ef9vz]

@@Fhshaoaksbd difference is that a jerk is still beneficial, this will injure you before it you make any strength gains

[@Fhshaoaksbd]

@@Tom-ef9vz it’s completely laughable to assume this movement that’s performed by tens of thousands of people everyday is somehow inherently going to cause an injury. People who don’t understand Olympic lifting probably think it’s inherently dangerous too

[@bartsson007]

Dirty pull ups, i dont like that style. But this video is very good.

[@Alex-ps5od]

dislocate your shoulders pull up

[@m.d.1862]

😐

[@rbe6963]

Absolutely zerooooooooooooooo!

[@ctrlaltdefeatx2898]

Not a real pull up, clown.

[@Ghost-mu6vh]

How the fucc is this taken serious. This will be no gains but destroy joints. This for people who are weak minded and can't do a pull up