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Boxing With Standing Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T3

You stand facing away from arm springs hooked just above your shoulders, heels together and toes slightly apart. You press into each handle with both arms straight, then reach one arm forward as you bend the other elbow, in turn.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hook the arm springs just above the shoulders on the outside of the uprights and stand facing away, heels together and toes slightly apart.
  • Press the whole hand into each handle and start with both arms straight and reaching forward from the back.
  1. He stands tall with his back to the uprights, a spring handle in each hand, both arms straight forward at chest line, his heels together and toes apart.

    Step 1 of 5

    Stand facing away from the springs hooked just above your shoulders, heels together and toes slightly apart, and press your whole hand into each handle with both arms straight and reaching forward from your back.

  2. His right arm has punched long forward while his left elbow has drawn back beside his ribs, his trunk still tall and facing front, the springs pulling on both ends of the exchange.

    Step 2 of 5

    Reach one arm forward as you bend the other elbow back, punching toward a point dead centre in front while the springs resist both directions.

  3. His left arm has now punched long forward while his right elbow draws back beside his ribs, the exchange mid-switch, his stance unchanged and the springs still opposing.

    Step 3 of 5

    Switch - draw the punched arm's elbow back as the other arm reaches forward, boxing each arm back and forth reaching from the back.

  4. Both his arms have returned long forward at chest line, his trunk tall, his heels together, the springs still pulling back under control.

    Step 4 of 5

    Return both arms to the long forward reach, still standing tall against the springs, and continue the count on each side.

  5. He stands tall with his back to the uprights, a spring handle in each hand, both arms straight forward at chest line, his heels together and toes apart.

    Step 5 of 5

    Stand facing away from the springs hooked just above your shoulders, heels together and toes slightly apart, and press your whole hand into each handle with both arms straight and reaching forward from your back.

Safety Information

Stand firmly in the heels and balls of the feet without locking the knees, reach the arms from the back rather than the elbows or pecs, box toward a point dead centre in front, control the spring pull on the elbow-back phase, and keep the equal push and pull without leaning into the springs. Caution: it is unsuitable for some 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.