Hello everyone, Sarah Grace here and I am back with a new video today. We're going to be working on pull-ups at CrossFit Hyde Park, and I'm going to show you guys some tips to help you with kipping and butterfly pull-ups.

I have to say, I am NOT a pro at these, and I struggled with them for a very long time. Having a background in bodybuilding, I'm used to muscling everything, but kipping pull-ups take a lot of technique and a lot of body awareness and rhythm with your body. So, I'm just going to give you guys some tips and things that helped me learn them, and hopefully they will help you as well.

First of all, let's start with the Kip swing. In order to be able to do the pull-up, you have to be able to get the rhythm of the swing. The idea with the Kip swing is that you're going from hollow body position to an open body position and back to hollow, and when you do that, you are going to be swinging through and then pulling away with your last as you go hollow. Let's jump up to the bar and try it. Here I am in a hollow body position, I'm gonna go through and back, hollow up through back to hollow. This is really the fundamental of CrossFit right here, in these movements, is that you have to be able to get this body position in this swing down.

You want to point your toes, keep your legs together, and your glutes tight and active. And you just want to get this swing down. The mistake that a lot of people make is they jump up to the bar too quickly, without any connection with their lats or glutes. So, what I mean is, let's go through this way first. There, you see, their body is instantly perfect in their knees bent and there's no connection with the lats in the glutes. That's something you want to be mindful of.

Now, I'm going to add a full part to this Kip swing, which would be a kipping pull-up. As I swing through, I come back from follow, I pull to the bar, let it out, and swing through. There are a lot of people out there that say kipping pull-ups or CrossFit pull-ups are not real pull-ups, and that drives me crazy because real pull-ups, so to speak, involve extension and then flexion, or pulling your chin over the bar and going back to extension.

And if you watch, there, the kipping pull-up, we go from the extension, chin over the bar, back to extension. And it's the same with butterfly. The same movement patterns are taking place, but we're using our full body with butterfly or kipping pull-ups in order to allow us to get more reps quicker or efficiently.

Now, let's move on to some examples of pull-ups. I want you to watch for what I'm talking about when I say extension, chin over the bar, flexion back to extension. That's the movement pattern we're looking at. Starting with an extension, but not just that, also having a chin over the bar is important too. And making sure you're engaging your core and working multiple muscles. Just adding more core and full body movement into this pull-up.

And then, of course, there are butterfly pull-ups. This is definitely the more advanced of the two pull-ups, it's always good to start with kipping and get that down first, before moving on to butterfly. Because this movement requires a lot of rhythm, and it takes time to master. What you're doing is again, you still have this hollow position and an open body position, just like in the kip.

But now, you're adding a kick with your legs, so hollow, open, butterfly. Allows you to do pull-ups faster than a Kip, and you're actually using less muscle to do it because there's a lot of momentum from kicking with your legs. Whereas with a Kip, you can tie off as you kind of pause here, butterflies are continuous motion going through the bar. It's very important when you approach the bar on kipping or butterfly, not to jump up and holler like twigs, but to sweep back smoothly.

You want to focus on your rhythm first, but that involves keeping a hollow body position. And continuous motion, not bending your knees too much, let your body line break, and midlife. It's all about the movement patterns and using the right muscles. Focus first on your Kip getting that right, make sure you have strict pull-ups at least two to three, and good luck with that.

Leave your comments below, subscribe to my channel as always, see you in the next video!

"WEBVTTKind: captionsLanguage: enbut don't judge me you hey everyone Sarah grace here and I am back with a new prospect have to today we're going to be working on pull-ups on that CrossFit Hyde Park and I'm going to show you guys some tips to help you with kipping and butterfly pull-ups now I have to say I am NOT a pro at these and I struggled with them for a very long time having a background in bodybuilding I'm used to muscling everything and kipping pull-ups take a lot of technique and a lot of body awareness and rhythm with your body so I'm just gonna give you guys some tips and things that helped me learn them and hopefully they will help you as well and if you feel like trolling me in this video leave your comment below but on your way down there make sure you subscribe to my channel so I'm going to start with just a Kip swing because in order to be able to do the pull-up you have to be able to get the rhythm of the swing the idea with the Kip swing is that you're going from hollow body position to an open body position and back to hollow and when you do that you are going to be swinging through and then pulling away with your last as you go hollow let's jump up to the bar and try it so here I am in a hollow body position I'm gonna go through and back the hall up through back to hollow this is really the fundamental of CrossFit right here in these movements is you have to be able to get this body position in this swing down you want to point your toes keep your legs together and your glutes tight and active and you just want to get this swing down the mistake that a lot of people make they jump up to the bar and grapes so what I mean is well I'm gonna show you this way first there you go here their body is instantly perfect in their knees bent and there's no connection with the lats in the glutes so that's something you want to be mindful of and now what I'm going to do is to my tip I'm going to add the full part so this would be a kipping pull-up so as I swing through I come back from follow I pull to the bar I let it out and swing through so there are a lot of people out there that say kipping pull-ups or CrossFit pull-ups are not real pull-ups and that drives me crazy because real pull-up so to speak involves extension and then flexion or pulling your chin over the bar and going back to extension and if you watch there the kipping pull-up we go from the extension chin over the bar back to extension and it's the same with butterfly so the same movement patterns are taking place but we are using our full body with butterfly or kipping pull-ups in order to allow us to get more reps quicker or efficiently now what I'm gonna do is going to show you three different kind of pull-ups and I want you to watch for what I'm talking about extension chin over the bar all of those things you didn't see me do it comment below all three of those starting an extension but chin over the bar flexion back to extension same thing working a lot of the same muscles or just adding into more core and full body movement now I want to talk to you a little bit about butterfly this is definitely the more advanced of the pull ups it's always good to start with the kipping and get that down then go to butterfly this movement get everybody because it really takes a lot of rhythm so what you're doing is again you still have this hollow position and the open hollow and open still the same idea but now you're adding a stick with your legs so hollow open the butterfly allows you to do is to go faster and your pull-up than a Kip and you're actually kind of using less muscle to do it because there's a lot of momentum of kicking with your legs whereas kidding you can tie off as you kind of pause here butterflies continuous motion going through the bar it's important when you approach the bar on kipping or butterfly you're here you would instantly jump up and holler don't jump like twigs they don't have to sweep back you want to jump follow butterfly takes time to master I'm still working on perfecting it and trying to keep that hollow body that continuous motion not bend my knees too much and let my body line break my midlife but it involves the same movement as keeping but now you're adding that kick with your legs continuous motion up and around you want to work on that rhythm but focus first on your Kip get that right make sure you have strict pull-ups at least you can do two to three and good luck with that leave your comments below subscribe to my channel as always see you soon you\n"