Exercise
Tower Prep
BeginnerBeginner Cadillac introduction to the Tower using the push-through bar to guide spinal articulation and posterior-chain activation.
Setup instructions
Lie supine on the Cadillac table with both legs resting against the push-through bar. The bar should be positioned so the knees are slightly bent and the feet rest against it. Settle the arms by the sides and find a neutral spine.
Breathing cues
Exhale to roll up. Inhale to hold. Exhale to lower.
Movement steps
- 1Inhale to prepare.
- 2Exhale to let the bar guide the legs gently overhead while articulating the spine.
- 3Only travel as far as the spine can comfortably articulate.
- 4Inhale to hold briefly.
- 5Exhale to roll the spine back down with control.
Common mistakes
Forcing the range overhead without spinal articulation; tensing the neck; pushing off the table with the arms; losing control on the descent.
Safety notes
Keep the range small at first and let the spring work with the body. Stop if neck or low-back discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Tower Prep suitable for beginners?
Yes. It is designed specifically as a beginner entry point to the Tower exercise. The push-through bar does much of the work and the range can be kept small.
What muscles does Tower Prep work?
The hamstrings and glutes support the leg position as the bar guides the movement. The core articulates the spine and the abdominals control the descent.
What is Tower Prep good for?
It builds the spinal articulation, hamstring awareness, and posterior-chain confidence needed for the full Tower. It is also a useful standalone exercise for gentle spinal mobility.