Exercise videos showing how to perform a Dive Bomber.
The feet are placed on the ground just a few inches apart, with the legs held straight. The individual bends over at the waist and places their hands on the ground a few feet in front of the toes, forming an inverted 'V' with the body, the hips forming the vertex of the 'V'. The individual swings their chest and shoulders down in an arc, between the hands, so the chest nearly touches the ground. The head and shoulders are curved up in an arc as high as possible, until the back is fully arched, the head is facing forward, and the pelvis is only a few inches off the ground. The motion is then reversed, the chest and shoulders moving through the hands, close to the ground, with the arms pushing the body back to the starting point. The arms should end up straight and in line with the back.
The Half Dive Bomber variant simply stops the movement at the point the chest is between the hands and then reverses the movement to return to the starting position. The Hindu dand variant returns directly to the starting position without bending the arms or arcing the chest and shoulders back through the hands.
The difficulty of the exercise can be decreased by moving the feet further apart, or by elevating the hands on a stable surface. The difficulty can be increased by placing only a single leg on the ground at a time.