Single Arm Swan on the Pilates Cadillac or Tower with the Push Thru Bar is not for those new to Swan with the Push Thru Bar. Single Arm Swan with the Push Thru Bar is great for challenging the Swan you do have on the Push Thur Bar. You can do it without a spring but that's another level of advancement. When trying this exercise for the first time play with where you put your "free" arm. It can go either behind your head or your lower back and should help you remain even, long and connected.
Reach your arm from where it meets your back as you move the bar.
Usually done with a spring from the top. If doing it without a spring it's because you know you can do it with a spring and you want the extra challenge. Typically, you would do this variation after you had done Swan with the Push Thru Bar and felt strong and connected. One arm is on the bar, thumb wrapped under so the bar can't slip, arm straight and bar aligned with the vertical poles. Your other arm, the hand is either on your lower back with the palm up or behind your head palm down. Whichever feels the best on your shoulder and allows you to remain wide across the back. Legs are long and behind you, parallel.
Start with bending the arm on the bar as if you were doing "Shave" reach it back to straight and repeat 3x. If that feels good then pull the arm past the head and reach the bar up as your heart goes up and forward. Bend the elbow and reach your heart across the room as you lower your chest down. Repeat the lift 3x and then switch sides. If needed repeat on the side needs a little more love.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!