Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Push Thru on the Pilates Cadillac

IntermediateStrengthTier T2

You sit on a Pilates cadillac facing the sprung push-thru bar with your legs straight and your feet pressing the vertical poles. You reach the bar up, then round back toward the mat with straight arms.

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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place one spring from above on the push-thru bar and sit facing it with your legs straight and your feet pressing into the vertical poles.
  • Reach the bar up from your back with your ribs kept in and your wrists straight.
  1. She sits tall on the table facing the spring-hung push-thru bar, her legs straight with her feet pressing the vertical poles, her hands on the bar reaching it upward from her back.

    Step 1 of 5

    Sit facing the push-thru bar with your legs straight and your feet pressing the vertical poles; reach the bar up from your back with your arms connected to your back and your ribs in.

  2. Her spine has begun articulating back toward the table behind her, her arms still long and straight holding the lifted bar, her feet still pressed into the poles.

    Step 2 of 5

    Begin to round back toward the mat with strong straight arms reaching from your back, keeping your seat and your heels reaching down in opposition.

  3. Her spine has rounded up and over her straight legs so her head and shoulders fold toward her knees, her arms pressing the sprung bar forward on its arc while her centre pulls back.

    Step 3 of 5

    Round up and over yourself and the bar as you reach the bar forward, not past the vertical poles, pulling your centre and your upper abs back in opposition.

  4. Her spine is unrolling back toward tall as her arms reach the bar upward from her back, her heels pressing harder into the vertical poles for the return.

    Step 4 of 5

    Continue to reach your heels into the poles, round back and then reach the bar up from your back to begin the next repetition.

  5. She sits tall on the table facing the spring-hung push-thru bar, her legs straight with her feet pressing the vertical poles, her hands on the bar reaching it upward from her back.

    Step 5 of 5

    Sit facing the push-thru bar with your legs straight and your feet pressing the vertical poles; reach the bar up from your back with your arms connected to your back and your ribs in.

Safety Information

Keep the wrists straight as the bar presses forward, do not let the ribs flare, do not reach the bar past the vertical poles, and move the bar from the back and centre rather than from the joints. Caution: 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.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.