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Kneeling Side Bend With Push Thru Bar on the Pilates Cadillac

IntermediateStrengthTier T2

You kneel on a Pilates cadillac side-on to the sprung push-thru bar, knees hip distance apart. Your near hand holds the bar and your free arm reaches long. You bend sideways with both arms reaching.

Targets: Thoracic 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

  • Hook the push-thru bar with one medium-to-heavy spring from above; kneel side-on to it an arm's length away with your knees a hip distance apart.
  • Place the heel of your near hand on the bar with your thumb around it, and reach your free arm long to the side.
  1. She kneels tall on the table top side-on to the spring-hung push-thru bar, her knees a hip distance apart, the heel of her near hand resting on the bar with the thumb wrapped, her free arm reaching out long to the side.

    Step 1 of 5

    Kneel on the table side-on to the push-thru bar an arm's length away, knees a hip distance apart, the heel of your near hand on the bar with your thumb around it, your free arm reaching long to the side.

  2. She kneels tall with both arms reaching sideways, her near hand pressing the bar down a few inches against the spring and releasing it, her free arm holding its long line.

    Step 2 of 5

    With both arms reaching - one hand on the bar, one reaching long - press both hands down and up only one to three inches, feeling the work in your upper back and centre.

  3. Her spine has lifted up and over into a deep side bend toward the bar side, her near hand pressing the bar down on its arc as her waist leads the bend, both knees rooted evenly.

    Step 3 of 5

    Lift your spine up and over - that is what initiates the bar going down and your side bending, starting from the waist not the arm, rooting down through your knees.

  4. Her spine has lifted back to tall, the bar rising with her near hand as the spring eases, her free arm still reaching and both knees still rooted.

    Step 4 of 5

    Lift your spine up to lift the bar up, returning to tall, then repeat and switch sides.

  5. She kneels tall on the table top side-on to the spring-hung push-thru bar, her knees a hip distance apart, the heel of her near hand resting on the bar with the thumb wrapped, her free arm reaching out long to the side.

    Step 5 of 5

    Kneel on the table side-on to the push-thru bar an arm's length away, knees a hip distance apart, the heel of your near hand on the bar with your thumb around it, your free arm reaching long to the side.

Safety Information

Hook the push-thru bar with one spring from above at medium-to-heavy; kneel on the table with the body side-on to the bar at an arm's length distance, the heel of the near hand on the bar with the thumb around it so the hand cannot slip, the knees a hip distance apart and the feet parallel or heels together; for the prep, reach both arms to the side and press both hands down and up only one to three inches; for the side bend, lift the spine up and over so it initiates the bar going down, rooting through both knees equally, then lift the spine up to raise the bar. Keep weight in both knees evenly, keep the thumb around the bar for a slip-proof grip, choose a medium-to-heavy spring since too light will not work and too heavy is impossible, start the side bend from the waist and never from the arm, and keep the presses small at one to three inches. Keep the spring-weight rule. 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.