> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Bird swivel
> Intermediate · Dynamic · Bilateral. Strength, balance
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Video length** | 26 s |
## Technique
1. 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.
2. The base extends the knees while the flyer keeps the gaze and chest forward with the shoulders back, like a baby cobra.
3. Release the hands once stable and the base pivots the hips from side to side, creating a "swivel" underneath the flyer.
4. 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
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
## Equipment
## Appears in
## Progressions
Intermediate
## Regressions
Novice
Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/bird-swivel-e0lx). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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