1. Begin by hanging from a pull-up bar with a wide grip, arms fully extended, and core engaged.
2. Initiate the movement by performing a slight swing from the shoulders. With each consecutive repetition, the swing momentum will build up.
3. Drive your hips and legs forward, allowing your body to create a circular motion – pushing the chest and head through the arms as you pull up.
4. As you rise to the bar, quickly kick your legs back to help propel your body upwards.
5. Clear the bar with your chin at the top of the movement, keeping your body in a circular motion to maintain momentum.
6. As you descend, allow your body to follow through the circular pattern, staying in motion for the next rep.
7. Fluidity and rhythm are crucial for the butterfly pull-up. Practice the movement's timing to minimize wasted energy and maximize the number of consecutive reps.
This exercise requires significant strength, mobility, and coordination, and typically, athletes should be proficient at strict and kipping pull-ups before attempting butterfly pull-ups. Always ensure to perform exercises within your capability and consider working with a fitness professional when learning new movements.
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