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Hanging Pull-Up With Trapeze on the Pilates Cadillac

AdvancedStrengthTier T4

You stand on a Pilates cadillac facing the trapeze and grip the side rails. You pull both knees into your chest, send the legs straight out to the top of the trapeze, and press into it as part of a hanging pull-up series.

Targets: Shoulder
Muscles: Latissimus Dorsi

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 on the table facing the trapeze with the hands on the rails a fingertip to forearm's distance from the edge.
  • Pull both knees into the chest, send the legs straight to the top of the trapeze and press the ankles in.
  1. He stands upright on the table top facing the trapeze end, both hands gripping the two side rails a fingertip to forearm's distance from the edge, his arms drawing from the back.

    Step 1 of 5

    Stand on your cadillac facing your trapeze with your hands on the rails about a fingertip to forearm's distance from the edge, pulling on the rails from your back.

  2. His legs are sent to the top of the trapeze pressed wide against the sprung lines with his ankles pressing in, his inverted body folding at the hips into an upside-down elephant shape held by the rail grip.

    Step 2 of 5

    Pull both knees into your chest, send the legs straight out to the top of the trapeze, press your legs wide to the springs and your ankles into the trapeze, then lower your body into an upside-down elephant.

  3. From the inverted fold his body lengthens into an upside-down plank and draws upward, his chest reaching toward the rails in an upside-down up stretch as his arms pull from the back.

    Step 3 of 5

    Lift yourself into an upside-down plank, then pulling from your back find an upside-down up stretch or swan-like position and pull yourself up to the rails.

  4. His body has folded back into the upside-down elephant and both knees are drawing in toward his chest, his legs beginning to lower from the trapeze toward the table top.

    Step 4 of 5

    Return to your upside-down elephant to finish the set, then pull both knees into your chest and lower your legs to the mat to dismount.

  5. He stands upright on the table top facing the trapeze end, both hands gripping the two side rails a fingertip to forearm's distance from the edge, his arms drawing from the back.

    Step 5 of 5

    Stand on your cadillac facing your trapeze with your hands on the rails about a fingertip to forearm's distance from the edge, pulling on the rails from your back.

Safety Information

Do not hang from the hands in the inverted position, press the legs into the trapeze so the arms do not hold the body alone, and keep it a body exercise not an arm exercise. Warning: the exercise may not be suitable for some back or shoulder 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.