Home/pull/Butterfly Pull-up

Butterfly Pull-up

Difficulty: ⭐⭐⭐ Advancedpull

Home Setup

Install a doorway pull-up bar or use a sturdy tree branch that can support dynamic movement

doorway pull-up baroutdoor tree branchceiling-mounted bar

💡 Pro tip: Ensure at least 12 inches of clearance behind you for the full hip swing motion

Gym Setup

Standard pull-up bar or rig with adequate space for dynamic movement

Safety: Check grip security before each set and ensure sufficient space behind and below the bar to avoid collisions during the kipping motion

💪 Muscles Worked

Latissimus DorsiUpper BackBicepsCoreHip Flexors

⭐ Why This Exercise?

The butterfly pull-up is a highly efficient movement for maximizing pull-up volume in CrossFit workouts and competitions. It allows athletes to maintain a faster cycle time than strict or standard kipping pull-ups, making it ideal for metabolic conditioning workouts where high repetitions are required under fatigue.

Make It Easier

Regressions for building up strength

1. Strict Pull-up

pull-up bar

Builds foundational pulling strength without momentum

2. Kipping Pull-up

pull-up bar

Introduces hip drive with simpler mechanics before butterfly pattern

3. Jumping Pull-up

pull-up bar + box

Allows practice of the pulling motion with assistance from legs

Make It Harder

Progressions for advanced athletes

1. Weighted Butterfly Pull-up

pull-up bar + weight vest

Adds external load to increase strength demands while maintaining technique

2. Butterfly Chest-to-Bar Pull-up

pull-up bar

Requires greater pulling range and power to touch chest to bar

3. Butterfly Bar Muscle-up

pull-up bar

Extends the pulling motion into a transition over the bar

↕️ Similar Movements

Kipping Pull-up
Foundational kipping movement with simpler hip drive pattern
Chest-to-Bar Pull-up
Similar movement with higher pulling requirement
Bar Muscle-up
Natural progression that extends beyond the pull-up position
Toes-to-Bar
Shares similar hip flexion and kipping mechanics on the bar
Ring Muscle-up
Related gymnastics pulling movement with transition component

Form Checklist

✓Initiate with an aggressive lat pull to drive chest toward bar
✓Create a circular hip motion: push feet forward and back in continuous rhythm
✓Keep arms straight at the bottom and immediately push away from bar
✓Maintain hollow body position at the top, arch position at the bottom
✓Use a quick, tight cycle with minimal pause between reps

Common Mistakes

  • •Breaking at the hips too early or too late, disrupting the circular rhythm
  • •Pulling with arms before generating momentum from hips and lats
  • •Pausing at the bottom position, losing momentum and efficiency
  • •Excessive arching or loose core, causing energy leaks
  • •Gripping too tight, leading to early grip fatigue and hand tears

📈 When to Progress

Progress when you can perform 15+ consecutive butterfly pull-ups with consistent rhythm and technique, maintain the movement under fatigue in workouts, and demonstrate controlled kipping mechanics without excessive swinging or form breakdown