scramble
Difficulty 2/5
Partner Drill
Hip Heist Energy Efficiency Drill Drill
★★☆☆☆
Duration: 8-11 minutes
Reps: 5 sets of 13 reps
This scramble drill builds energy efficiency through repeated hip heist patterns. It is designed to reinforce control from Truck and improve your ability to transition smoothly under pressure.
Purpose
Develop energy efficiency and make the hip heist feel automatic so you can apply it live without losing posture or connection.
Step-by-Step Instructions
- 1 Start from Truck with a focus on clean posture and tight frames.
- 2 Perform the hip heist 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 hip heist
- → Perform the hip heist with eyes closed for body awareness
- → Reduce space by starting closer to your partner or anchor
- → Chain the hip heist into a second technique on the last rep
Equipment & Muscle Focus
Equipment
no-gi
Muscle Groups
hip flexorsupper backhamstrings
Related Techniques
Related Drills
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