# @bondiblade on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DKYFKkFzZbq
- **Gondola URL:** https://gondola.cc/posts/61857119-bondiblade-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/cb1c2db013.jpg
- **Posted:** 2025-06-01T23:15:32.000+00:00
- **Account Owner:** Gene Birks (@bondiblade) — https://gondola.cc/bondiblade

## Caption

🦋 Why Butterfly Demands Extreme Mobility + Closed Chain Core Power

The butterfly stroke isn’t just about brute strength — it’s about control. Fluid, explosive, total-body control.

To truly master butterfly, especially the modern straight-arm style, you need more than upper body power. You need extreme mobility and closed-chain core strength — the kind that lets your body snap like a whip and launch out of the water with that signature dolphin “pop” effect.

As a 100kg athlete who’s spent decades in the pool and on the floor, I’ve found the key to unlocking that power: bodyweight protractive plank drills blended seamlessly through vinyasa-style movement.

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🔑 Why It Works:

Movements like scapular pull-ups, planche leans, cat/cow pose, downward dogs, and plank-to-pike transitions build the dynamic trunk control butterfly demands. These aren’t just yoga moves — they train the protraction, posterior tilt, and shoulder rhythm needed for elite-level straight-arm swimming.

You’re not just building a six-pack — you’re forging a neuromuscular system that understands how to stabilize and explode from awkward positions, just like you experience mid-stroke in butterfly.

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🧠 The Real Secret:

True butterfly power comes from a strong and mobile base. You can’t fake it with weights alone. You need drills that simulate the stroke’s real-world demands. Gravity, resistance, breath control — all in one.

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👉🏼 Ready to train like a dolphin?

📥 Download my free book Dolphin Power and start unlocking the elite butterfly mechanics most swimmers never train.

Get the book now.💥 #BondiBlade #RawPowerCoach #DolphinPower #ButterflySwimmer #StrengthAndMobility

## Stats

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- **Likes:** 67
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## Tags

rawpowercoach, strengthandmobility, dolphinpower, butterflyswimmer, bondiblade

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