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Bat on the Pilates Arm Chair

IntermediateStrengthTier T2

A kneeling move on a Pilates arm chair. You kneel facing the back padding with crossed springs and a handle in each hand, then move your wide arms backward and resist the springs as they return.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Kneel on the arm chair facing the back padding; cross the springs, then take one handle in each hand.
  • Align the shoulders over the hips and knees, squeeze the legs together, reach the knees down and reach the arms wide to the side with the whole hand pressing into each handle.
  1. A man kneels upright on the arm chair seat facing the tall back padding, the two springs crossed behind the backrest, one handle in each hand, arms reaching wide to the sides.

    Step 1 of 5

    Kneel on the chair facing the back padding, the springs crossed with one handle in each hand; shoulders over hips and knees, legs squeezed together, arms reaching wide.

  2. He draws both wide arms a short way backward behind his shoulder line, the crossed springs stretching, shoulders level and unraised.

    Step 2 of 5

    Without lifting the shoulders or pinching the shoulder blades, move the handles and springs backward while the arms stay wide.

  3. He controls both wide arms forward again against the springs, hands pressing into the handles, kneel unchanged.

    Step 3 of 5

    Resist the springs as you move the arms forward, pressing the hands into the handles even as the handles come forward.

  4. He holds the wide-arm position mid-cycle, the springs partially drawn, the kneel and shoulders unchanged.

    Step 4 of 5

    Repeat the backward draw and resisted forward return; the arms stay wide throughout the movement.

  5. A man kneels upright on the arm chair seat facing the tall back padding, the two springs crossed behind the backrest, one handle in each hand, arms reaching wide to the sides.

    Step 5 of 5

    Kneel on the chair facing the back padding, the springs crossed with one handle in each hand; shoulders over hips and knees, legs squeezed together, arms reaching wide.

Safety Information

Warning: it is not ideal for some shoulder or knee issues. Avoid a shoulder lift. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.