Butterfly Invert

This advanced move is the perfect transition into a Butterfly or Extended butterfly. Before training this invert, make sure you’ve been conditioning your shoulders and you have a very solid Split grip. Pay close attention to the cues for shoulder and upper arm placement.

When beginning to work with split grips remember to practice no more then 2 times a week. Forearms should always be stretched after any split grip sessions.

Thigh rest

Butterfly

Pole shoulder press

Forearm extensor stretch

Forearm flexor stretch

Also known as: Split grip invert

Strengthens: TRAPEZIUS / LATISSIMUS / PECTORALS / DELTOIDS / TRICEPS / ABDOMINALS / LEG ADDUCTOR / HAMSTRING