Swan
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Shoulder Horizontal Adductors
Posterior Deltoid, Infraspinatus, Teres Minor, Middle Deltoid, Latissimus Dorsi, Teres Major
Scapular Upward Rotation
Serratus Anterior, Trapezius
Other Muscles at Play
Objectives
Use the Magic Circle to increase torso stability by closing the kinetic chain, helping the body feel connected as one integrated unit.
Engage the scapular depressors to stabilize the shoulders while the shoulder horizontal adductors and pectorals generate the movement supporting clean overhead mechanics.
Develop abdominal connections to maintain the position of the rib cage as the arms reach overhead and the spine moves into extension.
Coordinate the co‐contraction of the abdominal and back extensor muscles as the hip extensors lift the legs, creating a balanced, organized extension pattern.
Focus on breathing to synchronize the movement.