Swan (Push Thru Bar)
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Short Light or Medium Spring
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Extend the upper back to lift up.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Engage to press the hips into the mat and co-contract with the abdominals and spinal stabilizers to create lumbo-pelvic stability and protect the lumbar in extension.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii
Engage to press down on the bar and assist as the spine lifts.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Draws the shoulders down away from the ears to help stabilize the scapulae.
Other Muscles at Play
Spinal stabilizers create lumbo-pelvic stabilization and co-contract with the hip extensors and abdominals.
Scapular retractors (adductors) & downward rototars pull the shoulder blades together as the spine lifts and extends.
Scapular protractors (abductors) and upward rotators allow the scapulae to swing apart and under the armpit to allow for overhead reach as the body lowers down.
Elbow extensors keep the elbows straight.
Knee extensors keep the legs straight.
Plantar flexors keep the feet pointed.
Objectives
Strengthen the abdominals and back extensors to enhance trunk stability while maintaining steady, well-organized shoulder stabilization throughout the movement.
Strengthen abdominal support as the spine lengthens into extension, allowing the lift to come from deep, organized core engagement rather than compression through the lower back.
Focus on breathing to synchronize the movement.