Overview Butterfly pull-ups are a high-speed gymnastics skill used primarily in CrossFit. Unlike strict or standard kipping pull-ups, the butterfly pattern creates a continuous circular rhythm that never fully stops, letting you cycle reps rapidly with minimal grip re-sets. When performed well, butterfly pull-ups distribute the work across the lats, upper back, and core while relying on efficient timing rather than raw pulling strength each rep. This makes them ideal for high

Overview Kipping pull-ups use a coordinated hollow↔arch swing to convert hip drive into upward momentum, letting you cycle reps faster than strict pull-ups. When built on solid strict strength and shoulder control, they’re an efficient tool for high-rep workouts without excessive arm fatigue. The goal is clean shapes, bar proximity, and timing—hips lead, then the pull—so lats, upper back, and core share the work while elbows avoid flaring. How to Perform Treat the kip as posi

Overview The kipping ring muscle-up links a powerful kip with a quick transition and a strong ring dip lockout. Unlike bar muscle-ups, the rings move with you—demanding superior shoulder control, timing, and midline tension. Developed on a base of strict pulling and ring dips, the kipping pattern turns hip drive into height so you can turn over efficiently and finish the dip without stalling. How to Perform The Kipping Ring Muscle Up Think: swing for height, pull low to the r