Butterfly Pull-Up

Grab the pull-up bar with an overhand grip slightly wider than shoulder-width and hang with straight arms.

Initiate a rhythmic swing by moving your chest forward and pushing your hips back into a hollow body shape.

Drive your hips upward explosively while pulling down on the bar to lift your chin over the top.

Push away from the bar at the top of the movement to transition smoothly back into the rear swing.

Control your descent and immediately flow into the next repetition without stopping at the bottom.