Extended Butterfly

In this tutorial, you'll learn several hip and chest positions you can use to create different styles of Extended Butterflies.

You'll learn Split grip, Twisted grip, Forearm, and Elbow grip versions as well.

Please be sure you have the static variation down before moving on to spinning pole. As always with inverted split grips, never fully cup the pole. Please watch the gun grip video for more in-depth information about how to use this grip.

Butterfly

Pole shoulder press

Veena's tips for Butterflies

Lying leg grab

Butterfly stretch

Forearm flexor stretch

Strengthens: TRAPEZIUS / LATISSIMUS / PECTORALS / DELTOIDS / TRICEPS / ABDOMINALS