positional
Difficulty 4/5
Partner Drill
Butterfly Hook Lift Energy Efficiency Drill Drill
★★★★☆
Duration: 8-11 minutes
Reps: 5 sets of 13 reps
This positional drill builds energy efficiency through repeated butterfly hook lift patterns. It is designed to reinforce control from Back Control and improve your ability to transition smoothly under pressure.
Purpose
Develop energy efficiency and make the butterfly hook lift feel automatic so you can apply it live without losing posture or connection.
Step-by-Step Instructions
- 1 Start from Back Control with a focus on clean posture and tight frames.
- 2 Perform the butterfly hook lift with controlled speed while maintaining base and alignment.
- 3 Reset to the starting position and repeat on both sides to build symmetry.
- 4 Increase tempo for the final reps while keeping the same technical shape.
- 5 Finish with one minute of smooth, continuous reps to lock in timing.
Common Mistakes
- ✕ Rushing the movement before establishing a stable base
- ✕ Letting the elbows flare and losing frame integrity
- ✕ Moving only the legs without engaging the hips
- ✕ Holding the breath during transitions
- ✕ Skipping reps on the weaker side
Variations
- → Add resistance with a partner while performing the butterfly hook lift
- → Perform the butterfly hook lift with eyes closed for body awareness
- → Reduce space by starting closer to your partner or anchor
- → Chain the butterfly hook lift into a second technique on the last rep
Equipment & Muscle Focus
Equipment
resistance band
Muscle Groups
glutesforearmsquads
Related Techniques
Related Drills
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