Instructions:
- 1Begin with a standard pull-up position
- 2Use a kipping motion to generate momentum, swinging your body forward and back
- 3On the forward swing, pull your chin up to the bar
- 4Use the momentum to 'butterfly' around the bar, straightening your arms as your body swings downward
- 5Continue the momentum for the next rep
Tips:
- Keep your movements fluid to utilise momentum
- Engage your core throughout the exercise to maintain body control
- Focus on using your back muscles, rather than just your arms
- Never lock your elbows during the 'butterfly' motion to prevent injury