The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and strong pulls. Compared with the Kipping Pull Up, the Butterfly Pull Up cuts down on half of the swing cycle and thus results in much faster reps. Compared with the Strict Pull Up, the Butterfly Pull Up maximizes the use of the kip swing and thus results in the ability to do more volume. Needless to say, this Butterfly Pull Up variation requires the most skill – which means more practice!
Mauricio “Shogun” Rua blazed onto the Pride Fighting Championship scene with his incredible 1st round TKO of Quinton “Rampage” Jackson at the 2005 Pride Middleweight Grand Prix.
One of the most frequent questions we’re asked is how to increase your speed under the bar in both the snatch and the clean & jerk. The key to increasing speed under the bar is to make sure that you reach full extension and finish at the top of the pull, and develop the hip flexor reverse stretch reflex shortening cycle along with your arms to actively pull yourself under the bar. The two drills we like to use to develop this stretch reflex are to start the lift from the power position (position 1), and to pull from a static position off of the blocks, from just below the knee. These drills can also be used with both the snatch and clean & jerk.