Pilates Projects: Hanging Pull Ups on the Cadillac

Pilates Projects: Hanging Pull Ups on the Cadillac

For Isabel

photo courtesy of Jack Coble and Pilatesology

Hello and welcome to this week's Pilates Project!

I'm in love with all-things-hanging-upside-down on the Cadillac.

So I can't believe I haven't already featured this exercise, the Hanging Pull Ups, in a previous post. Nor have I mentioned the iconic finishing sequence in which it appears – the Traditional Ending.

The Traditional Ending on the Cadillac

Pilates Projects: Hanging Pull Ups on the Cadillac

Working steadily on your Cadillac exercises, over time you will learn a challenging little series of exercises as a finish for your workout.

The Traditional Ending is comprised of 5 exercises:

  • Breathing
  • Spread Eagle (above in photo)
  • Pull Ups
  • Hanging Pull Ups
  • Half Hang/Full Hang

You also have the option for an embellishment in the midst of your Hanging Pull Ups, the Twist Pull Ups. Of course! More on this thrilling variation in the video at the end of this post.

The Traditional Ending is a wonderful opportunity to play, cavort and challenge ourselves within the spacious canopy of the apparatus.

While we're having fun we'll also perfect a fundamental skill in the Pilates system: the connection of the arms and upper body into the larger muscles of the back.

Connecting the Upper Body into the Back

If you're ready to tackle the Hanging Pull Ups and the Traditional Ending you're no stranger to using your back muscles to support and power the movement of the upper body.

By now you've used this skill successfully in exercises like the Hundred, Arm Springs Lying Down and Chest Expansion on the Cadillac and Arm Circles and the Rowing series done on the Arm Chair to name just a few.

The major difference between the above exercises I mention and the Hanging Pull Ups is now you must support your entire body hanging in space.

Which means (1) this is not merely an arm exercise, and (2) oh gosh, we must use our lower body too.

Hello full body exercise!

What's to be done?

Step 1: The Order of the Universe

Work on all your other exercises… of course.

Step 2: I Pilates Projects

Let's look at some helper exercises for our Hanging Pull Ups. Later we'll examine the entire Traditional Ending series for more challenge assistance.

I've chosen 5 exercises which speak to me. Give them a try and see what you think.

If you find additional exercises which serve you – great! Please share your successes here in a comment and let me know what exercises work their magic.

1. Arm Springs Lying Down

Pilates Projects: Hanging Pull Ups on the Cadillac

This exercise is the very first ‘arm springs' exercise we learn.

Our entire body is supported and we can feel our back muscles on the mat behind us. The spring is sufficient to coax our entire body into doing the exercise.

This is not your ordinary arm exercise.

Using the position shown in the photo above, press the feet into the mat to enliven the lower body. It's usually the part of the body that is just lying there which must do all the heavy work.

Consider the Arm Springs Lying Down from a different POV:

When we push on a spring in Pilates we must lift our center in the opposite direction. Consider this exercise to be more of a back exercise than an arm/shoulder exercise.

If you were standing up, the Arm Springs Lying Down would become Chest Expansion.

2. Teaser (part 1) on the Cadillac

Pilates Projects: Hanging Pull Ups on the Cadillac

The very first moments of this exercise are chock full of connective goodness!

Again you have the feedback of the mat behind you. Plus you now have the unwieldy Push Thru bar which must be controlled.

A-ha! The plot thickens…

Learning to move and control the Push Thru bar here will reward you majorly in all your other exercises.

  • Use the heel of the hand to connect and resist the bar as it comes toward you.
  • Control the bar as it begins to change direction.
  • When the arms reach upward connect to the back muscles to move the bar with the center instead of the shoulders.
  • Repeat up to 3x. And then of course, Teaser!

Now you're ready to connect your upper body into the back without being on the mat.

Brilliant!

3. The Rowing Series on the Arm Chair

Pilates Projects: Hanging Pull Ups on the Cadillac

Here on the Arm Chair you'll have the exact same feedback from the apparatus, this time sitting up instead of lying down. See how you do.

If you've not experienced the four Rowing exercises here you're in for a real treat.

Rowing exercises on the Arm Chair:

  • Rowing 3 – From the Chest
  • Rowing 4 – From the Hip (above in photo)
  • Rowing 5 – Shave
  • Rowing 6 – Hug

The Arm Chair provides valuable information to take with you for your Reformer Rowing series. You'll find the connection and feedback from the chair to reinforce your tall back position wherever you are tall and away from the support of the apparatus.

4. Rolling Back (with eyes on the prize…)

Pilates Projects: Hanging Pull Ups on the Cadillac

Occasionally there's an exercise with mass appeal.

I find Rolling Back on the Cadillac to be just such an exercise. No matter what the quality of the students' rolling up skills, everyone benefits from and enjoys this exercise.

It's often a nice segue from outside the studio into the workout.

Here we can begin to work on the lower body component of our Hanging Pull Ups.

  • Reach your lower body and heels against the upright poles of the Cadillac. Use your willpower. Really make it happen.
  • With all of your body supported by the apparatus, hone your focus to find your back, stomach and seat.

Think of this support as a help to our next lower body exercise, the Short Box Series.

5. The Short Box Series

Pilates Projects: Hanging Pull Ups on the Cadillac

Practicing this meat-and-potatoes exercise can have a focus which will support our Pilates Project.

Forget about all the beautiful choreography happening in the upper body.

Just for a moment.

  • Commit to finding the lower body in this series to root the body and power your amazing Short Box skills.
  • Work the strap reaching the heels underneath and keeping it oppressively tight around the ankles.

You no longer have the luxury of pressing your heels into the apparatus.

Remember our other helper exercise, Rolling Back. Imagine the support and information you received and focus today on the lower body work in our Short Box Series.

See what happens. You might even surprise yourself.

The Traditional Ending on the Cadillac

Pilates Projects: Hanging Pull Ups on the Cadillac

Let's take a look here at one of my favorite components of the Pilates Method: the Order of the Universe.

Even our order of exercises is a help for our Hanging Pull Ups!

Our first exercise is Breathing, also an effective helper exercise and a great start to support all of our body weight in space.

  • Keep everything in a strong line.
  • Reaching the lower body long toward your big toes.
  • Find your skills from your Arm Springs Lying Down: move the bar toward you and connect into the back.
  • Work this exercise well and enjoy this invigorating finishing sequence!

Thanks for watching!

What are your favorite exercises to work on the Hanging Pull Ups? 

Share your success in a comment below.

And here's where to find me in 2018.

The Pilates System: Teaser on the Cadillac

The Pilates System: Teaser on the Cadillac

Hello there my lovelies!

Thanks for joining me for yet another post in my Teaser series.

Today we've got perhaps the Method's finest: Teaser on the Cadillac avec Push Thru Bar (PTB).

It's 2 Exercises in 1!

The Teaser on the Cadillac is brilliantly 2 exercises in 1.

Part 1: Upper Body Reach

From the lift in the waist all the way up to your fingertips, the upper body must learn to connect into the deeper back muscles.

What luck!

We've got a brilliant way to work on just that.

(Many, in fact.)

Begin lying down, arms overhead with hands firmly gripping the PTB. Note you also have the luxury of the mat behind you for feedback and support.

With hands on the apparatus – PTB – push into the bar as it starts to move toward you. In this way we can connect our fingertips into the deeper back muscles.

With our backs against the mat we can tangibly feel what's going on (or not going on) behind us.

Never let the spring push you around! This must be your Pilates mantra.

Part 1 is lovely for lots of folks whether they'll continue to the full-on Teaser or not.

To recap:

  • Set up your position under the PTB.
  • Pull in your stomach, exhale and drop your ribs: get as much of your back on the mat as you can.
  • With a firm grip on the bar resist! as it moves toward you bending your arms.
  • Do not let the spring push you.
  • Sustain this connection as the bar changes direction to move upward.
  • You should not lose control of the bar – it should not accelerate!

Part 2: Teaser options

Using the helpful lift of the PTB you've got several options for your Teaser, depending on who you are.

You can work just the upper body.

The Pilates System: Teaser on the Cadillac

Or you can explore your full-on Teaser here.

The Pilates System: Teaser on the Cadillac

You can lift the lower body with the legs straight a la Teaser 3.

If necessary you can begin in the Frog and reach out to your angle as you roll up.

The Pilates System: Teaser on the Cadillac

Okay you've made it up to your Teaser, so now what?

You've got a few options here as well. Traditionally you'll complete your Teaser 3x.

You've even got an optional “dismount.”

One Potential Sequence for Teaser on the Cadillac

  • Begin with Part 1 to arrive at your Teaser.
  • Roll up to your Teaser.
  • Lift your back and bend your arms 3x a la Shave on the Reformer. Your back should not sink when your arms bend.
  • Roll down.

The Pilates System: Teaser on the Cadillac

  • Roll up to your Teaser a second time. Keep the arms straight and the back lifted.
  • Lower and lift your legs 3x a la Teaser 2.
  • Roll down.

The Pilates System: Teaser on the Cadillac

  • Return to your Teaser for a 3rd and final time. Here you've got some options:
  • Alternate – arms bend 1x, legs lower 1x. Repeat 3x.
  • Roll down.

OR

  • All together now! Bend arms and lower legs together and then lift everything up.
  • Repeat 3x.

What was that about a dismount??

Let's put it all to the test. You've completed 3 Teasers and you're ready to move on.

  • Use the lift of your back to reach up and return the PTB without a sound.

The Pilates System: Teaser on the Cadillac

Both arms reach to up to the sky and the toward the toes to finish on your own – unassisted – in your beautiful Teaser.

Voila!

Check out this short video tutorial for more info and tips for a perfect Boomerang ending.

Thanks for watching!

Related posts:

And here's where to find me in 2017.