Many of us are cramming in that last-minute skill work in hopes of possibly having to scale just a little bit less once the 2018 CrossFit Open arrives. While you’re probably not going to add another 50 kilos to your deadlift between now and then, it’s reasonable to believe you could improve your butterfly pull-ups. Here to save the day is Jason Khalipa, with three helpful tips for being able to connect with the bar and string multiple reps together. Check it out!

Need tips for the butterfly pull up? Here are 3: 1) backward bicycle 2) swoop (smooth but aggressive) 3) start low work high Please work the gymnastics kip and strict pull up before spending time developing the butterfly. The gymnastics kip transfers over really well to other movements we incorporate. Share with some friends and give It a try! @nc_fit #pullup #fitness #crossfit

A post shared by Jason Khalipa (@jasonkhalipa) on Jan 5, 2018 at 3:28pm PST

Looking for more help with your butterfly pull-ups? We’ve got a video for that! Always make time for skill work; and to echo what Khalipa says, remember to work on your strict pull-ups, too. A strong body is the foundation for everything.

Main image: Jason Khalipa/Instagram