Bar Pull Up
Prescription:
- Start in a dead hang position with shoulders hanging glued to your ears
- Make sure your body is in the hollow body position
- Initiate movement by pulling your shoulder blades back and down and making your neck long
- Make sure ribs stay down, abs and butt on
- Follow through with a pull that will direct your chest toward the bar
- The movement hits its peak when chin passes the bar, or when chest touches the bar
- Descend while maintaining hollow body position
- Movement finishes when you end up in the dead hang starting position
Kipping Pull Up
Prescription:
- Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
- The body should bow from global extension to global flexion
- At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your chin over the bar (or chest to the bar)
- Follow immediately by doing the fastest push away to return the same point where you initiated the pull
- Done correctly, this should lead you into the next kip and allow you to link the next one
Pull Up Mechanics
Blocking Movement for Better Pull Ups
Bar Kipping Progression
Kipping Bar Pull Up Progression
L-Hang Pull Up Progressions
Butterfly Pull Ups
Prescription:
The Butterfly Pull Up is the most dynamic Pull Up variation and utilizes the entire body to transition into faster and stronger 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!
In this first video, Carl demonstrates the fundamental differences between the Butterfly and Kipping Pull Up transitions on a low-bar. With feet still on the ground and relaxed, this set up is a great opportunity to find your optimal body positions for the pull up and the drop. Note that the head position is now different than what was ideal for the strict and kipping pull up; you will want to look up above the horizon and bar as your body is in global extension during the transition and you may not even see the bar as you pull past it. The rules for the head position are the same: if you look up at the right time your body will project in global extension to load up properly for the next rep; if you panic to spot the bar or the ground you will likely interrupt the kip and drop prematurely.
Butterfly Pull Up Progression 1
Butterfly Pull Up Progression 2
Butterfly Pull Up Progression 3
Butterfly Pull Up Progression 4
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