UPDATED PIECE: I guess I never realized it till I cued my buddy yesterday but the arch/hollow cycle is easier if, as soon as you see your toes in the hollow, you whip them back and initate your arch portion. This creates a tighter circle and much more explosion to allow you to rise.
Here is what I know about butterfly pullups and the bulk of it came from Outlaw camp as few years ago.
1. Kipping, banded, and strict pull ups are all an up to the bar movement. Butterfly pull ups are a circular movement.
2. The movement is initiated and maintained by the arch hollow cycle in the hips. It is NOT a reverse bicycle, this technique only results in an up to the bar style and is not efficient or sustainable.
3. Therefore, the knees must not be maintained as straight as possible the whole time. Think of a bow and arrow. The bow is your body in the arch position and the knees bending would ruin the power of the bow and its ability to propel the body back into a hollow. Straight legs allow the circle to be small and tight vs. the big loopy butterfly technique seen by many.
4. Maintaining constant "connection" to the bar is easier with a tight quick circular cycle vs. the loss of connection that usually occurs with the loopy style where the knees are constantly recoiling.
Here we go, this link starts at the pull ups. Watch the technique Eliz Akin uses on her pull ups. She hits her 1st 18 pull ups in 15". Staci Tovar meanwhile hits her 1st 18 in 19 sec. before dropping.
Arguably the best women's pull-up athlete there is, Camille, took 17 sec to do her 1st 18. Her style is the loopy loose legs but it works for her because she can go forever without stopping and is a bodyweight freak. So if we look at both Eliz and CLB who went unbroken for the 30, Eli still beats CLB by a second in the 30 pull ups. And has her by 30 lbs....
How to learn:
1. Practice the circle and don't worry about the chin getting over the bar. It'll take a bit of time. Took me about 2 weeks of practicing a few times a week. Then it all the sudden clicked.
2. You will get tired and then you will start to bend your knees to generate power, but you likely will do it before you realize and so its a great idea to have a partner cue you to not do this as long as you can
3. Rather than accumulating a lot of time on the bar, spend a short time more often. Doing a warm up of strict for 30 sec of max strict, rest, then 30' sec max reg butterfly pull-ups, rest and then 30" max C2B. These need not be unbroken, but eventually you get to a place that the unbroken # increases and you don't ruin your hands by spending very much time on the bar.
I surprised everyone in the gym with my score last year on the OHS C2B open work out (including me) and it has become a strength of mine even though my raw pulling power (strict pull ups) is terrible. Butterfly pull ups and C2B are literally all technique. If you are good at pulling then you can get away with less efficient technique. But if you do it right (like the gymnasts) then you become very good.
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