Swan Dive
Intermediate (6/10)Mat
Position: ProneEnergy: 6/10~60s
Cueing
Maintain a long, supportive arc; rock forward while keeping the legs lifting; use core for stability.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector Spinae
Secondary Muscles
Gluteus MaximusMultifidus
Regressions
Perform keep hands on mat (Swan Prep); reduce rocking range; keep legs closer together.
Progressions
Catch and release arms in a full dive; increase speed of rock.
Common Errors
Crunching the lower back; loss of leg engagement; neck hyperextension.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
