Timing and coordination play a big role when learning the more dynamic versions of the standard pull up known as the kipping and butterfly pull ups. Each comes with their own degree of difficulty and understanding the difference of movement between the two is very important. These drills address body position and what it should look like at the apex of our pull right before we load into our following rep. You can think of this as being the moment you are coming down once your chin has reached its highest point.
**These drills should only be performed if you have acquired the strength necessary to perform at minimum, 3 strict pull ups.
*Kipping ISO hold + Push Away*
Points of Performance -Maintain hollow body at the top of the pull up. -Push AWAY from the bar as you fall into full extension. -As your chest crosses the plane of the rig swing your legs back into your arch position, aka your “loading” position -Pull down on the bar using your lats, squeeze your core, and return to your hollow position at the bottom.
*Butterfly ISO hold + Pull Through
Points of Performance – Maintain hollow body at the top of the pull up. -As you pull your chest THROUGH the plane of the rig pull legs back into your arch position as you lower down into full extension. – When you reach full extension pull down on the bar, squeeze your core, and return to your hollow position at the bottom.