Swan Dive is an advanced prone thoracic extension with a rhythmic rocking “bow” about the lower ribs/upper abdomen. It integrates spinal extensors + glute-ham synergy + scapular organization while the pelvis stays heavy/quiet and the neck stays long.
A prone thoracic extension series that coordinates scapular organization with a flowing arm stroke pattern. You create axial length, then layer extension and arm...
Unpacking the Incredible Engineering of Your Shoulder