Butterfly Pull-Up

Setup: Hang from a pull-up bar with hands slightly wider than shoulder-width, arms fully extended, and legs together.

Movement: Initiate a fluid kipping motion by swinging the hips while pulling the chest toward the bar. As you reach the top, push away and extend arms to return to the hang position in a continuous rhythm.

Standards:

• Chin or chest reaches bar at top
• Full arm extension at bottom
• Continuous, smooth rhythm

Focus Points: Engage core, coordinate hip drive with pull, maintain control to avoid excessive swing.