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Reverse Push Thru on the Pilates Cadillac

IntermediateStrengthTier T2

You sit on a Pilates cadillac with your back to the sprung push-thru bar and reach back to hold it with both hands. Your legs stay long and together in front of you while you move the bar.

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

  • Sit on the table with your back to the sprung push-thru bar and reach back to place both hands on it.
  • Hug your legs long and together in front of you, connecting your arms to your back.
  1. He sits tall on the table top with his back to the sprung push-thru bar, both arms reached behind him with his hands holding the bar, his legs extended long and hugged together in front.

    Step 1 of 5

    Sit on the table with your back to the sprung push-thru bar, reach back and place both hands on the bar, hugging your legs long and together in front of you.

  2. His chest stays open as he reaches back with his center, his arms drawing into the back while his hands keep their hold on the bar behind him and his legs stay hugged together.

    Step 2 of 5

    Reach back with your center and from your back, connecting the arms into the back while the legs keep hugging together.

  3. His spine rounds forward over his hugged legs as his arms reach the push-thru bar upward behind him, the bar lifted part-way against the spring under his control.

    Step 3 of 5

    Round forward and reach the bar up behind you, controlling how far the bar travels rather than letting the spring take it.

  4. He sits tall again with the bar lowered back under control, his spine lengthened upright while his hands keep their hold behind him preparing the next repetition.

    Step 4 of 5

    Return the bar and your spine to the tall seat under control, then switch your grip and repeat.

  5. He sits tall on the table top with his back to the sprung push-thru bar, both arms reached behind him with his hands holding the bar, his legs extended long and hugged together in front.

    Step 5 of 5

    Sit on the table with your back to the sprung push-thru bar, reach back and place both hands on the bar, hugging your legs long and together in front of you.

Safety Information

Sit on the table with the back to the sprung push-thru bar and reach back to place both hands on the bar; reach back with the center and from the back as the legs hug together, then round forward and reach the bar up under control rather than letting the spring take it, repeating two to five times per grip before switching the hand position. Watch for hyperextended elbows or shoulders, do not let the bar go up as far as it wants just because flexibility allows it - control how far it travels - and if the arms go numb, stop. Warning: the exercise is not suitable for neck 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.