Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Kneeling Push Thru on the Pilates Cadillac

IntermediateStrengthTier T2

You kneel tall on a Pilates cadillac facing the top-sprung bar, palms down with thumbs wrapped. You round your spine forward and reach the bar forward and down, then roll back up to the tall kneeling position.

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

  • Kneel on the table facing the push-thru bar about one arm's distance away, palms down and thumbs wrapped around the bar.
  • Set your knees and feet hip-distance apart and your shoulders over your hips and knees - a tall spine, never arched.
  1. She kneels tall on the cadillac table facing the push-thru bar at arm's distance, her palms down with thumbs wrapped around it, her knees and feet hip-distance apart and her shoulders stacked over her hips and knees.

    Step 1 of 5

    Kneel tall facing the bar at arm's distance, palms down and thumbs wrapped, shoulders over hips and knees.

  2. Her spine has rounded forward as the bar reaches away and pulls down, her chest reaching between the uprights, her hips still stacked over her knees and her arms long without hanging in the joints.

    Step 2 of 5

    Round your spine forward and reach the bar forward and down, your chest reaching between the uprights while your hips stay over your knees.

  3. Her spine is rolling back up through the round toward the tall kneel, the bar travelling back up with her hands, her hips still over her knees and her head following the spine.

    Step 3 of 5

    Round and roll your spine back up to the tall kneel, the bar travelling with you.

  4. Back at the tall kneel with the bar held before her, her spine is tall and ready to round again, her hips stacked over her knees and her grip still wrapped on the bar.

    Step 4 of 5

    Begin the next repetition - tall spine, bar ready to reach toward the uprights, hips still over the knees.

  5. She kneels tall on the cadillac table facing the push-thru bar at arm's distance, her palms down with thumbs wrapped around it, her knees and feet hip-distance apart and her shoulders stacked over her hips and knees.

    Step 5 of 5

    Kneel tall facing the bar at arm's distance, palms down and thumbs wrapped, shoulders over hips and knees.

Safety Information

The spine is tall or rounded only, never arched; the hips stay over the knees; and the bar is reached from the center without hanging in the shoulders, elbows or wrists. Caution: it is not ideal for some neck, shoulder or wrist 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.

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.