Butterfly pull-ups

It is generally accepted that in crossfit, three types of pull-ups are permissible to strengthen the muscles of the back: classic - indispensable for all sports, with kipping and butterfly - especially popular among crossfitters. Butterfly pull-ups are an exercise that evolved from kipping pull-ups. It allows you to move faster, thereby increasing the number of repetitions.

Butterfly is a more advanced type of kipping pull-up. Professional CrossFit athletes use it to do as many pull-ups as possible in a short amount of time. This allows them to show good results in competitions. The peculiarity of the butterfly style is non-stop repetitions. There is no need to hover at the top point. Lowering follows immediately after lifting. The body moves continuously in an ellipse at high speed, which can significantly save time.

Butterfly pull-ups are allowed in the following versions:

Any width of grip in such pull-ups is allowed. In this case, it is forbidden to take with a reverse grip. Magnesia can be used, but webbing is prohibited.

Differences from other species

Athletes are not crossfitters, often with a grin and skepticism about butterfly pull-ups. It is important to understand here that each representative of a particular sport uses pull-ups for the purpose that the main task of this sport dictates to him. For example, bodybuilders use a pull-up exercise to work and build back muscles. In CrossFit, it is important to get an intense load on the entire body.

Compared to the classic version

In classic pull-ups, the muscles of the back and arms work. The rest of the body is not involved in any way. This exercise is performed only for a thorough study of individual groups of back muscles, depending on the type and width of the grip. In a butterfly, the whole body is involved. By applying an impulse and further rocking the body, inertia is created. This allows the athlete to put intense stress on different muscle groups for a long time. It is worth noting that it is rather absurd to compare these exercises with each other, since they have completely different techniques of execution, and also suggest different results.

Kipping and butterfly

Kipping and butterfly are similar exercises. However, they also differ. The butterfly is used mostly by crossfit athletes in competition. This exercise, in contrast to kipping, due to its unusual technique, allows you to perform a large number of repetitions in a shorter period. The difference lies in the continuous movement of the body while performing the butterfly. In kipping, a slight delay is made at the moment of bringing it to the crossbar of the chin or chest. In the kipped pull-up, the athlete slows down and gets a second rest in the top and bottom positions. Due to the lack of such "rest" in the butterfly, the speed of the exercise increases. In the picture, pull-ups with kipping.

Development of endurance and work of different muscle groups

The precise butterfly pull-up technique is achieved with a strong push with the hips up. This creates an impulse. This minimizes the load on the upper body. That is why this type of pull-up is not suitable for strengthening the shoulder girdle. However, it has been used successfully to perform large repetitions in a short amount of time. For example, at crossfit competitions.

The main muscle involved in the butterfly pull-up:

• Widest

Additional muscles:

• Rear delta;
• Biceps;
• Diamond-shaped;
• Big round.

The lateral muscles, located on the outer side of the thigh, also work well, covering it from the hip joint to the knee. During the swing, a movement is made similar to that of pushing out with the hips in a horizontal hang.

Butterfly pull-ups develop strength endurance in an athlete, but are completely unsuitable for the development of strength. Therefore, before learning this exercise, you must have a fairly strong shoulder girdle. This can be achieved with the help of classic strength pull-ups.

Preparation and study of the execution technique

An important point before learning the butterfly pull-up exercise is strengthening the shoulder girdle and back muscles. This exercise is considered quite traumatic. Therefore, without special training, you should not include it in your training. To avoid injury during training, you must have a flexible shoulder joint, strong ligaments and developed muscles.

Important points before starting training:

• Learning technique Butterfly pull-ups will be more effective after learning the kipping pull-up.
• It is better to start training when the athlete can perform at least 5-10 classical pull-ups in several approaches. Moreover, each pull-up must be performed correctly and fully: hang position, chin over the crossbar, pause at the top, controlled lowering.
• When learning the butterfly pull-up technique, you must initially “try on” two main body positions in space: the “boat” position lying on your back (the neck and head are torn off the floor, the arms are raised at an angle of about 45 degrees, the legs are also above the floor at an angle of 40-45 degrees) and the position of the "boat" on the stomach. Initially, you can fix these positions on the floor, and then project them in the hanging on the crossbar. In this case, it is necessary to achieve the ability to stop at any time without unnecessary swaying.
• You should not immediately chase high performance. You need to concentrate on each repetition. The descents should be slow and controlled. This will help you feel and better master the technique.
• It is better to mix approaches: classic pull-ups with butterfly. This workout will strengthen your back muscles through rigorous pull-ups and increase endurance and reps by “resting” during butterfly pull-ups.
• When the butterfly pull-up movements become familiar and confident, you can begin to increase the pace.
• The high intensity and quality of the exercise depends on the careful study of each item.

Execution technique

1. Grasp the bar with a straight grip a little wider than shoulder-width apart. Important! During the exercise, the legs should be extended and joined together. The body is taut. This will provide maximum swing amplitude.
2. We perform pull-ups: in the upper position, the chin is above the crossbar, and in the lower position, full straightening in the elbow joints.
3. Slightly round the chest, put the legs back.
4. We perform a powerful forward and upward movement with our legs and pelvis, while the torso and shoulders go back and return in an arc to the crossbar.
5. We carry the chest under the bar and prepare the next swing without pausing.
6. Unlike kipping, without hovering in the upper position, we fly under the crossbar.

We recommend watching a video on the technique of teaching pull-ups in the butterfly style:

Who is this type of pull-up suitable for?

The negative impact on the shoulder joint in butterfly pull-ups is much more dangerous than in classic pull-ups and with kipping. This method is only suitable for strong athletes with advanced shoulder mobility. It is because of the increased risk of injury that many professional crossfitters practice only kipping instead of butterfly flies.

During the exercise, the athlete inevitably lifts the chin up too often when moving to the bar. This creates the risk that one or more repetitions may be missed and missed in competition.

Butterfly pull-ups are one of the most relevant techniques in CrossFit competition. This method provides a speed of pull-ups 0.5 times faster than classic pull-ups or kipping. A correctly performed exercise is highly technical and involves the complex development of special skills.

Watch the video: 2014 Reebok CrossFit Games - Individual 21-15-9 Complex Women Heat 3 (November 2024).