Technique
- Set up as for a Low bird: the base places the feet on the front of the flyer’s hips, and the flyer leans forward into a plank as the base brings the knees to the chest, taking a Clasped hand grip.
- The base extends the knees while the flyer keeps the gaze and chest forward with the shoulders back, like a baby cobra.
- Release the hands once stable and the base pivots the hips from side to side, creating a “swivel” underneath the flyer.
- To exit, reconnect at the hands and the base bends the knees slightly to bring the flyer to the ground.
Form tips
- Both the base and the flyer engage the Core.
- The base keeps the flyer in their Box, squaring the arms and feet over the hips and shoulders, and Giving gas to help the flyer keep the chest up.
- The swivel comes from rotating the hips, not the ankles.
- Foot placement depends on the pair, so aim for the flyer’s hip bones.
Muscles
Strength
Secondary
- Spine
Individual muscles
Individual muscles
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Progressions
Bird swivel squat
Intermediate
Regressions
Low bird
Novice
View Similar Exercises
View Similar Exercises
Reverse bird
Intermediate
Low hand bird
Intermediate
Low bird squat
Intermediate
Back bird
Intermediate
Reverse back bird
Intermediate
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