Butterfly Pull Up

Instructions

1. Grip a pull-up bar with hands just outside shoulder-width, arms fully extended.
2. Initiate a kipping swing, then as your hips rise forward use the momentum to pull your chest to the bar.
3. At the top, immediately push away from the bar and drop into the backswing to flow directly into the next rep.
4. Maintain a fluid, circular motion — pulling and pushing in one continuous arc.