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Candlestick on the Pilates Cadillac

AdvancedStrengthTier T4

An inverted move on a Pilates cadillac. You stand at the centre of the table holding the upright bars, pull both knees to your chest as you flip upside down, and then reach your legs long up.

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

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand at the centre of the cadillac table holding the upright bars in line with the shoulders, the shoulders set on the back.
  • Confirm the shoulders are on the back before the pull.
  1. She stands at the centre of the cadillac table gripping the two upright bars in line with her shoulders, her shoulders set on her back, facing the uprights.

    Step 1 of 5

    Stand at the centre of the table holding the upright bars in line with your shoulders, shoulders on your back.

  2. Her knees pull into her chest as her body flips upside down toward the bars, both hands still gripping the uprights, her hips rising over her head.

    Step 2 of 5

    Simultaneously pull both knees into your chest as you flip upside down, keeping the bars held.

  3. She hangs inverted in a tight rolling-like-a-ball tuck on the bar grip, knees at the chest, the body curled upside down above the table.

    Step 3 of 5

    Hold the upside-down rolling-like-a-ball position on the bars before building the candlestick.

  4. Her legs extend long up toward the ceiling forming the candlestick line, toes aligned over the hips, her shoulders and neck long, both hands gripping the upright bars.

    Step 4 of 5

    Reach your legs long up into the candlestick, toes aligned with your hips, shoulders and neck long.

  5. She stands at the centre of the cadillac table gripping the two upright bars in line with her shoulders, her shoulders set on her back, facing the uprights.

    Step 5 of 5

    Stand at the centre of the table holding the upright bars in line with your shoulders, shoulders on your back.

Safety Information

Warning: it is not ideal for shoulder, neck or lower back 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.