Short Box Series: Back Walkover on the Ladder Barrel

Pilates has exercises that are beneficial for all levels of movers. And that includes super advanced movers who like to do cartwheels or flips. Pilates Back Walkover is similar to a gymnastic Back Walk Over. But, with the support of a Ladder Barrel. Not a gymnast? Not a problem! The Back Walkover on the Pilates Ladder Barrel lets many movers feel like they are! You have the support of the Ladder Barrel to teach you the extension and support your body as you find the flip. Important thing to note is that if you don’t feel ready to handstand back onto the Ladder Barrel you don’t have to. Learn this exercise in parts. And do only what feels possible.

Work your arms and legs strong in opposite directions from your center.

Typically done from Tree on the Ladder Barrel with one foot on the second rung from the top, pushing into the rung and not hanging off. The other leg is straight up to the ceiling with hands on the ankles and back in the longest flexion. Hips are just shy of the apex towards the ladder so that when you rock back the apex of the barrel is supporting your lower back.

Reaching into the rung with one leg begin to walk down the leg as if you’re doing another rep of the Tree. Find a full extension over the barrel. Neck long. Arms reach overhead to the floor. If you’re unable to touch the floor push with the leg on the run to slide further over the barrel. Once hands are on the floor reach the leg on the ladder to straight, clearing the rungs. The Tree leg continues to reach up and over. Both legs are reaching to straight as the pelvis tips from being over the apex to curling off. The Tree leg will hit the floor first. As the other leg lands you can slide into a split. Go only as far as your hips can remain square and flexibility allows. If re-mounting the barrel press hands to the floor, look to the center and begin to lift your waist up as if you’re doing Tendon Stretch Single Leg Back on the Reformer. The back leg will lift to the sky, and the front leg (your Tree leg) will help you kick up. The back leg will lift up and reach forward helping pull your pelvis over the apex, hook under the first rung and then you will lift your head and chest and finish your Tree. Switch legs and repeat. If not re-mounting this way. Stand up and reset to do the other side. Some heights will not be able to remount without assistance.

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