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Grasshopper on the Pilates Ladder Barrel

IntermediateStrengthTier T3

A draped back extension over a Pilates ladder barrel. You lie over the apex with hands on a low rung, reach out through your arms and legs, then lift your legs into the grasshopper shape with your neck following.

Targets: Spine Chain (Full Spine)

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Drape over the barrel with the hands on the bottom or second-from-bottom rung, stretching actively over the barrel without resting on it.
  • Reach into the arms and out through the legs for the two-way stretch.
  1. He lies draped over the barrel apex with his hips on it, both hands holding the bottom rung and his legs reaching long toward the floor on the other side.

    Step 1 of 5

    Stand facing the barrel, lay over the top and place your hands on the bottom rung or the second rung up, legs reaching long.

  2. His body lengthens over the barrel - arms reaching into the rung, legs reaching out long - the two-way stretch active over the apex.

    Step 2 of 5

    Reach into your arms and reach out through your legs, finding the two-way stretch over the barrel.

  3. His legs lift behind him in the bent grasshopper shape as his tailbone reaches toward his knees, his neck following his upper back and his hands holding the rung.

    Step 3 of 5

    Reach your tailbone toward your knees and lift your legs into the grasshopper shape, neck following the upper back.

  4. His legs lower with control back to the long reaching drape over the barrel, his hands still on the rung and his hips on the apex.

    Step 4 of 5

    Lower your legs with control back to the long drape, ready to repeat three to five times.

  5. He lies draped over the barrel apex with his hips on it, both hands holding the bottom rung and his legs reaching long toward the floor on the other side.

    Step 5 of 5

    Stand facing the barrel, lay over the top and place your hands on the bottom rung or the second rung up, legs reaching long.

Safety Information

Drape over the barrel with the hands on the bottom or second-from-bottom rung, stretch the body over the barrel without resting on it, reach into the arms, reach the tailbone toward the knees and let the neck follow the upper back while the legs work the grasshopper lift. Warning: it is not ideal for lower back, shoulder or neck issues. 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.