How to: Butterfly Kip

The butterfly kip is a fast and repetitive exercise that requires constant full-body motion. It is both a cardio and muscle-building exercise designed to strengthen the arms, chest and core. The butterfly kip takes some practice to master as the person must kick his legs and lift his arms simultaneously for the entire workout. It is essential to practice the correct technique to perform this workout safely.

Things You'll Need

• Pull-up bar

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Instructions

• 1

  Grip the pull up bar with both hands a little bit wider than shoulder width apart. Your knuckles should be facing you. Bend your knees and lift your heels to as close to your rear end as possible.

• 2

  Kick your feet from the starting position straight down until they are fully extended. Curl your knees up to your chest. Complete these two steps in a fluid motion.

• 3

  Pull your chin above the pull up bar using the momentum generated from your kick.

• 4

  Pull yourself up with your arms when your knees are closest to your chest. Lift your neck above the bar, but not over it.

• 5

  Drop your body down while holding onto the bar. Swing your legs in exactly the reverse motion as you did before. Maintain your momentum until you are back into the starting position.

• 6

  Start the second repetition as soon as you complete your first.