Exercise
Mermaid with Push Through Bar
BeginnerSeated Cadillac side-bend using the push-through bar for support to open the side body and build lateral mobility.
Setup instructions
Sit sideways on the Cadillac table with legs folded or crossed. Hold the push-through bar with one hand extended overhead, allowing the spring to create light tension. Grow tall through the spine before beginning.
Breathing cues
Inhale to lengthen. Exhale to arc. Exhale to return.
Movement steps
- 1Inhale to lengthen the side body upward.
- 2Exhale to arc into a side bend toward the bar, using the spring to guide the reach.
- 3Inhale to hold the arc briefly.
- 4Exhale to return to tall sitting with control.
- 5Switch sides and repeat.
Common mistakes
Rotating the chest forward instead of bending laterally; collapsing onto the supporting arm; forcing the range; losing the tall spine before the bend.
Safety notes
Keep the side bend purely lateral and supported. Reduce range if back or shoulder discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
FAQs
Is Mermaid with Push Through Bar suitable for beginners?
Yes. The bar provides clear support for the lateral arc, making it a safe and accessible beginner Cadillac exercise. The side-bend motion is intuitive and the spring tension is gentle.
What muscles does Mermaid with Push Through Bar work?
The obliques and lateral trunk muscles create the side-bend arc. The upper back and shoulder stabilisers support the arm position on the bar, and the core keeps the pelvis anchored.
What is Mermaid with Push Through Bar good for?
It is excellent for lateral thoracic mobility, side-body lengthening, and learning how the push-through bar can support and guide motion. It complements the mat Mermaid with spring feedback.