Exercise
Push Through Bar Swan
IntermediateProne Cadillac extension exercise using the push through bar to build upper-back strength and supported spinal mobility.
Setup instructions
Lie prone on the Cadillac with hands holding the push through bar. Set the legs long behind you and draw the abdominals gently away from the mat. Keep the shoulders broad before pressing the bar.
Breathing cues
Inhale to lengthen. Exhale to lift. Inhale to lower.
Movement steps
- 1Inhale to lengthen the spine forward.
- 2Exhale to press the bar and lift the chest into a supported swan shape.
- 3Keep the pubic bone heavy and the back of the neck long.
- 4Inhale to lower with control.
Common mistakes
Jamming into the low back; shrugging the shoulders; throwing the head back; locking the elbows; lifting higher than the ribs can support.
Safety notes
Keep extension moderate and supported by the abdominals. Avoid if prone extension aggravates the low back.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Push Through Bar Swan suitable for beginners?
It is usually intermediate. The bar provides support, but the prone extension requires enough upper-back strength and abdominal control to avoid compressing the low back.
What muscles does Push Through Bar Swan work?
The upper back and spinal extensors are the main focus. The glutes and hamstrings support the posterior chain while the abdominals moderate the extension.
What is Push Through Bar Swan good for?
It develops thoracic extension, posture support, and confidence with back extension on the Cadillac.