Butterfly Pull-ups: How to fix the 3 most common mistakes!

Links mentioned in video:
FREE Butterfly Pull-up Guide - wodprep.com/pull-ups/ (strict and kipping too!)
WODprep 8 Week Butterfly Pull-up Course - bit.ly/3bgWoEq
Butterfly Pull-up Blog Post - wodprep.com/blog/butterfly-pu...
wodprep.com to download any of our FREE Skill Guides
So first of all let’s talk about why in the world we want to do pull-ups that make us look like flopping fish! Butterflies have a very specific reason - they are by far the most efficient way to meet the pull-up standard in CrossFit. The pull-up rep has to begin with arms fully locked out and finish with your chin above the plane of the pull-up bar. Unless specified, how you get from A to B is down to you.
So let’s dig into the 3 complaints I hear most when it comes to learning this tricky skill;
“I feel like I’m going to hit my face”
“I can’t figure out the rhythm”
“This feels way harder than I think it should”
Recognise any of those? Well, watch this video and I’ll tell you how to fix each one!
To skip to the one you need most, I've divided it into chapters for you:
0:00 - Intro
0:40 - Why should we learn Butterfly Pull-ups? (vs Strict & Kipping)
2:15 - Complaint no.1 “I feel like I’m going to hit my face”
4:12 - Complaint no.2 “I can’t figure out the rhythm”
7:37 - Complaint no.3 “This feels way harder than I think it should”
11:15 - FREE STUFF!
=================================================================
WODprep's mission is to provide simple, effective, and inspiring functional fitness coaching for athletes worldwide.
I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.
If you found any of the information video helpful, please hit "subscribe" and leave me a comment below. I'd love to hear your thoughts. Thanks for being a part of the WODprep family!
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WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.

[@WODprep]

Links mentioned in video: FREE Butterfly Pull-up Guide - wodprep.com/pull-ups/ (strict and kipping too!) WODprep 8 Week Butterfly Pull-up Course - bit.ly/3bgWoEq Butterfly Pull-up Blog Post - wodprep.com/blog/butterfly-pull-up-mistakes/ wodprep.com to download any of our FREE Skill Guides

[@scottmullen2976]

Excellent video... I've been trying to figure these out, now I see the movement with the scoop!!

[@ezekielgrimes55]

Thank you! I’m trying to master that skill now. Cindy keeps kicking my butt.

[@danielsilverman1710]

Excellent video. I'm still working on my strict pullups but will do some practicing so when I'm ready ... I'll be ready!

[@Traumadelta]

Excellent teaching my friend! Awesome advices thank you so much

[@NathalieCone]

"Finishing the scoop" helped me! Thank you!

[@troymcsherry2724]

Great video as always and timely as well. Was told this week that I was using to much arms. Not finishing the scoop!

[@Julianouk]

Awesome video! Thanks for sharing.

[@phillipbermudez8099]

Fantastic video! Thanks again. Always learn something when I watch your vids.

[@amycournoyer7670]

I think I get this now! Thank you.

[@NewmanFamilyLI]

Good info, even for those who are experienced at this movement. Thanks.

[@0BuLLeT01]

I'm pretty sure "Finishing the scoop" is a mental breakthrough for me. Thanks!

[@daniehattingh2368]

Definitely gonna try this. Epic tips

[@Rubis172010]

This again a great help to improve my butterfly pull-ups. Thanks so much! Greetings from Germany =)

[@DrSmokeBBQ7269]

Great video..... I'm finally getting ready to attempt these

[@ewgenwelmerk3110]

Thanks again! Great work!

[@monicajacobs5868]

Great video! I have not tried butterflys before, but now I have a progression to start attempting them.

[@zestyoculus9252]

Please don't 😆

[@rpals88]

Thank you for another great video - really love your content. Greetings from Copenhagen!

[@andrewduncan7855]

Great video & great tips thanks

[@benoitbrissette690]

Excellent vidéo thanks Ben

[@alvin6910]

Hi Ben. Nice video. I did the training with wodprep and the coaches provided great support. Unfortunately I never got the movement 😂 will try again when I can go back to a CF gym. Keep up the good content.

[@cathymelanson7119]

Keep up the quality content!

[@JoseIzquierdoHomeGym]

Love your tips! And peace at the enf

[@SethSaavedra]

Ben I love your hustle, your grind, and your positivity

[@zacblonien]

Thank you for this

[@hollysduvall]

Well Done!

[@lauracuatepotzo1750]

Thank you it was very usefull!!

[@leemuraoka6208]

TY!

[@felipetravassos5886]

monster! I'll try!

[@catherineesposito294]

Great video! I've learned the butterfly but have a question: I have long arms and feel that when I come through under the bar, I'm putting a lot of stress (straining) on certain muscles.....I'm guessing I need to work strict pullups more (out of the hole)....more of a muscle weakness?

[@cephassund885]

Thanks for the video. People who criticize butterfly pull-ups just simply don't understand the reason for the motion. Strict pull ups and butterfly pull ups train different things and serve different purposes. Trolls just expose how much they don't know/understand.

[@zestyoculus9252]

We know and understand just fine, we just like our rotator cuffs, and actually using arms on an arm workout😌

[@lad9732]

Ok that "finish the scoop" - thanks my joints will be much happier for this

[@staceyward9149]

Hi Ben! Can do butterfly pull-ups but struggle with chest to bar butterfly. Any tips?

[@stephenc.thanmawia4528]

Really love how you explain things. And about those troll really thumbs up to that...👍👍😁

[@ktursts4088]

why do butterfly pushups? what are its advantages/risks compared to normal pullups? are they worth it?

[@marvincaraccioli1234]

I will keep these points in mind when I get to this part of my training. Can't work on everything all at once. I will let you know if any mishaps take place during such training. 😬😬😬 Will decapitation count as one?🤣🤣🤣🤣

[@chipcunningham2283]

Anything special you add for butterfly chest to bar or just pull higher? 😆

[@anthonyschutz7201]

From my experience and my opinion is yeah it's basically just go higher. But practice going slow at first to get the positioning down before you start going fast. Try slow and controlled and then go full speed, they're harder but still doable

[@STILLPHENOM]

Its the shoulders for me.

[@minnions4029]

Nice....now I can destroy my rotator cuff faster :D

[@lauracuatepotzo1750]

My problem was the reverse bicycle

[@juanaezrre7213]

Pull ups

[@mrari3776]

3:55 You should be more careful with that arm Ben!

[@shokotiesma]

we need more ice cream. #truth

[@vicb495]

I've been doing these very wrong !

[@jameshorton5395]

My shoulders are in severe pain. What am I doing wrong?

[@leoneljimenez6448]

You're doing pullups that are based on momentum and not strength. Thats what you're doing wrong

[@kylelawrence2887]

Great video, as always. Let the trolls do their thing while the rest of us enjoy physically bettering ourselves.

[@davidadams2395]

It looks stupid and not at all safe. Strict builds more muscle and strength. This is for ego.

[@MrMctastics]

Laughs in working joints

[@ericllynn]

@ 7:12. (Dont call me shirly )

[@shellybelly2075]

I was one of those skinny people growing up, so I never felt the need to workout. In university, I got a degree in English Language and Literature as a Foreign Language. I never set a foot in the gym. I HATED any type of workout until I watched the Crossfit Games on Netflix. I fell in love with Crossfit because is so much FUN. I do kipping pullups for FUN. And people go crazy because it's not 'real'. Sad people. 🤣🤣🤣🤣

[@sarahoksiuta7079]

Trolling is a waste of time. Trolls don't get on the podium. Trolls are fat, ugly little men. Butterflies are graceful and they poop glitter on trolls as they fly over them. As for this video -- ice cream scoop concept for the win. Thanks, Coach!

[@idanghelber8282]

Number one butterfly pull up mistake is thinking you are doing a pull up

[@adtjtjdjsj]

Wait, you can make mistakes while making mistakes??!

[@David-fj1sq]

Why do people do kipping/butterfly pull-ups? To cheat the movement for a competition in a 'sport' made up by good marketing on Instagram and other media

[@reesegerber1845]

Mistake #1: do a butterfly pull up

[@HouseKarl]

Yeah, that's not a butterfly pull up. They are done on rings. Straight arms, through an iron cross, ending in a support position with hands by hips. I dunno wtf this joker is trying to pull here. Some click bait b.s. what he's doing is kipping pull ups. Some lame af crossfit nonsense.

[@kanshiketsu89]

This exercise is a mistake all by itself 😂

[@antimony4127]

Well u see, butterfly pullups are a mistake...

[@thief2801]

This is to make u feel good if u can't do real pull ups. Like when people can't do push ups so they were they use there kness🤣

[@TalladegaandRemington]

No they make you do a bunch of strict pull-ups for a while then you can start doing kipping then butterfly

[@thief2801]

@@TalladegaandRemington whatever makes you feel better

[@brogmyster]

"The most efficient way" is just another way of saying "an easier way". In other words you're cheating yourself.

[@LordLocrianofJudah]

But it’s not about cheating the self. It’s about competition. It’s about skill. We aren’t body builders or power lifters. This is for the SPORT of CrossFit.

[@countdracula4656]

@@LordLocrianofJudah until competition rules dictate you can't do "butterfly ups" and you have no choice but to do actual pullups

[@vicb495]

I've been doing these very wrong !