Swan Dive

About This Exercise

Advanced version of Swan that adds a rocking motion. Requires strong back extensors and control.

1Setup

From Swan position at full extension. Arms reach forward alongside ears. Legs squeezing together. Body in arc shape.

2Execution

1. Release arms forward and rock onto thighs. 2. As body tips forward, legs lift behind. 3. Rock back: chest lifts, legs lower. 4. Create a seesaw motion. 5. Arms can catch you on the forward rock. 6. Continue rocking 5-8 times. 7. Finish in Swan position.

Pro Tips

• Build up gradually
• Keep body in one arc
• Use momentum controlled by muscles
• Don't collapse in lower back