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Shoulder Roll Down With Push-Thru Bar on the Pilates Cadillac

AdvancedStrengthTier T3

You lie on your back on a Pilates cadillac with the arches of both feet on the sprung push-thru bar and your arms long by your sides. You pull the bar toward you and roll your spine down through the series.

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

  • Hook the top spring on the push-thru bar and lie supine with the arches of both feet on the bar.
  • Set the legs straight so the bar does not pass behind the vertical poles, arms long by the sides and gaze to the ceiling.
  1. She lies supine on the table top with the arches of both feet resting on the sprung push-thru bar, her legs straight and the bar held in front of the vertical poles, her arms long by her sides.

    Step 1 of 5

    Lie on your back with the arches of both feet on the sprung push-thru bar, your legs straight so the bar does not pass behind the vertical poles, your arms long by your sides and your gaze to the ceiling.

  2. Her knees begin to bend as she draws the push-thru bar in toward her body, her arches keeping their contact on the bar as the top spring takes up the load.

    Step 2 of 5

    Pull the bar into you, drawing it toward your body under control before the lift.

  3. Her legs have driven the push-thru bar up toward the sky as her hips lift off the table, her body balancing inverted on her shoulders and upper back with the bar held high overhead by her feet.

    Step 3 of 5

    Lift the bar up to the sky and lift your hips up, rising into the inverted balance on your shoulders with your feet pressing the bar high.

  4. Her hips lower back toward the table as her spine rolls down through its length, the push-thru bar easing back toward its start line under her feet.

    Step 4 of 5

    Roll back down through the spine to the table under control - the named shoulder roll down completing the lift.

  5. She lies supine on the table top with the arches of both feet resting on the sprung push-thru bar, her legs straight and the bar held in front of the vertical poles, her arms long by her sides.

    Step 5 of 5

    Lie on your back with the arches of both feet on the sprung push-thru bar, your legs straight so the bar does not pass behind the vertical poles, your arms long by your sides and your gaze to the ceiling.

Safety Information

Do not press down in the feet to hold up - it only drags the bar down - do not hang in the knees, and use the seat to lift into the position rather than muscling the bar. Warning: the exercise may not be suitable for some knee or back issues. Control the bar getting in and out. 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.