You need to keep your head up. Pin the back of it to your 1st stage. Arch your back and clench your butt checks together. Like your trying to keep a marble in there without droping it. All of that will help level you out and bring your knees up. It will almost feel like your just starting to tip forward. You will definately feel it after the dive the 1st few times, some muscles will be a little sore.