Splits on the Cadillac

Practice flipping into the Splits so that you arrive at the Splits fully connected versus trying to find your connections once you’re there upside down.

  • Difficulty: Advanced
  • Equipment Needed: Cadillac, Trapeze (I love using the Contrology Cadillac.)
  • Reps: 1-2 each side
  • Warning: Not ideal for those with shoulder, neck or low back issues.
  • Questions: Contact us here

Splits on the Cadillac

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Splits on the Pilates Cadillac is one of those exercises that require a Cadillac and a whole lot of connection. It's often done as a "walk over." But, traditionally you would "flip" into it much like Candlestick and the Swan with Candlestick. When learning Splits if you would like to use the Trapeze to get over that is fine. However, play with Pull Up Prep and practice flipping into the Splits so that you arrive at the Splits fully connected versus trying to find your connections once you're there. You will use the bar from the Trapeze to assist in the Splits.

Reach legs in both directions as the torso reaches down and neck is long.

Standing in the center of your Cadillac with the Trapeze bar in the same place it would be if doing Pull Ups or Hanging Pull Ups. Wrap your hands around the poles, thumbs with fingers unless you feel safer with them wrapped around. Simultaneously pull both knees into your chest as you flip upside down. You'll look like Rolling Like a Ball upside down. From there reach one leg forward and one leg back. The leg behind will reach under the bar in the back. The leg in front will reach under the bar for the Trapeze. Find as much length as you can as your torso reaches straight down. Then pull your legs towards each other switch. Reach your legs under the bars and find as much length as you can in all directions.

To dismount, you can either go out the way you came in. Bringing both knees together and reversing your way out of it. You can bring both legs together on the bar behind you for Candlestick Swan. Or you can go into Candlestick or Beats. Give yourself time to work up to going from one of these exercises to another. They do require as much connection to your center as you have plus a lot of grip strength.

Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!

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