by Sunni Almond
Never underestimate the power of the super light springs in Pilates.
The light spring’s weakness should never be mistaken for kindness, yes there is the inherent ability to help less strong or frail people regain the strength to use the stronger springs…. But the real beauty is in the ability to work the smaller muscle groups that are overlooked by going heavier, and recruiting just the show off muscles.
The gym rat may have a hard time finding these smaller muscle groups and not ‘get’ the extra strength, range of motion, and complete control you can achieve in every fiber of your being by paying attention to all the usually left out parts.
The light spring lets you get in deeper as in kneeling side bends on the Wunda chair for instance. Just that one middle spring, you can push the floor away opening up the opposite side of the rib cage like an accordion, and really digging deeper into the side of the body facing the chair.
Pull ups on a lighter spring on the Wunda chair will take you to your leader begging for mercy and the strength to even move the pedal up. How deep must you dig to accomplish that?!?!
Small example, my husband is the epitome of the gym rat/bodybuilder type. He wanted to humor me and let me give him one of those stretchy, easy-peasy girlie exercises so he could prove to me once and for all, that the heavy stuff he does at the gym is the shizzz, and I can’t possibly give him anything that his 3000 crunch ab routine couldn’t easily handle. I am here to tell you that I gave him 2 heavy springs, the highest setting on my chair…and it was all I could do not to fly off as I showed him the form I was looking for. He pushed me aside and jumped on the chair not knowing how in hades to pull that pedal up. Well he jumped it, and landed upside down, elbow into the wall and a little bloody, but definitely humbled as I knocked out about a zillion of them with ease on one high and one low spring. Then the competition came….I could manage to do them on one middle spring. The goal is one light. Not in my current world, but maybe you can ;))
The big strong guys don’t know where in their 6 pack to bring that from – it is deeper. Deeper than they have ever worked. My husband made up his own muscle name The Rectus Obliquetus to describe anything he can’t figure out that has to do with abdominals. He’s convinced the answer lies there. At least I can get him into the studio now.
Ah, now it gets interesting, we have their attention. They understand bigger isn’t necessarily better, all that brawn will not move that pedal without deep abdominal strength. So let’s build it. Short box to the rescue, and the power of the mat with no springs for help.
Slow someone down who just keeps wanting to power through it? Go ahead and remove springs, it’ll only take a moment for the message to sink in. Where’s their stability and fearlssness now? Long stretch on the Reformer for example, 1 spring definitely changes things. Maybe not in the best way as it changes where the exercise comes from. How about pulling straps, it is done on one spring, but the big guy asks for 2… Not really possible to keep the correct emphasis on the smaller muscle groups.
The light spring is the higher power, use it cautiously, but never fear to unleash it’s goodness when necessary.
Exactly. Thanks. Do this with students all the time.
Debbie, Aren’t they surprised at how much difference it makes?!?!
Love the light springs
Great article Sunni. I have been playing with lighter springs for footwork on the reformer and chair as a prelude to repeating the movements with the normal spring setting. One client who is advancing well definitely noticed that I gave her a slightly lighter spring setting for pull the pedal up this week but she rocked it!
Jon, Hi…that is my favorite way to challenge myself too, it’s a real marker for me to use for self assessment.
Great article Sunni! I am so with you on this! I train a lot of men and they all come in asking for heavier springs. “I need it harder” they all say. I giggle and give them lighter springs and watch as it IS harder to recruit what I’m actually asking them to recruit. Gotta love this work!!!
Hahahahahahahaha, yes, ok I’m a little passive agressive when it comes to gymrat men in my studio..not in a bad way, but I LOVE to take them to their edge. Then we can get back to work ;))
Well said and well written Sunni! Totally agree. I’m small, and long ago I figured out exactly what you are saying. When I’ve taught big men they take one look at me and figure I have nothing for them…. so I give them footwork on 1 spring and then they get it…
Ruth, you are my girl…and yes, the bigger guys need to be taught a lesson that can’t be taught by telling them, their education has to come from the experience, it seems.
Thank you for sharing the knowledge and stories, Sunni! This definitely hit close to home as I also brought about this awareness of the ideals behind Pilates with my soon-to-be husband at the time.
A paradigm shift, once a man who vowed to never need a trainer in his life given his years of participating in athletics and personal fitness, now a humbled believer that in order to execute Pilates exercises properly you must first learn how to master form and proper muscle recruitment from a skilled teacher. He has now integrated Pilates into his cardio and weight training regimen and says the mobility and strength gained through Pilates was the “missing link” to work toward our lifelong method of achieving complete physical fitness. (Kudos, Mr. Pilates!)
Now, as a mother-to-be still practicing prenatal Pilates with modifications, I watch him on the sidelines as he carries out all exercises in the advanced mat routine twice a week at the gym prior to his weight training. His beautifully-executed Jackknife, which has comes a long way, makes me a proud wife (and teacher!)
P.S. Seeing both women AND MEN curiously watch and marvel at such flow and precision gives me hope that they, too, will give Pilates a try!
Thank you Jasmine for sharing your story and how you have converted your husband to a Pilates believer. Sunni’s article rang true with many Pilates instructors out there, she is a talented Pilates teacher and writer!
Congratulations on your pregnancy! As a mother of 4 I can say that Pilates is the best way to go through the pregnancy, prepare for the delivery and regain your body after the birth. Enjoy every moment of this magical time and let Pilates take care of your body 🙂
Many thanks for the well-wishes and reply, Anastasiya! Glad to hear Pilates has been a great support for you during your pregnancies as well.
It’s been 7 months of smooth (pregnancy) sailing so far which has made me even more grateful for the years of having practiced Pilates giving me the strength and body awareness to prepare for what’s to come as I continue with active Pilates practice.
With a lot more to look forward to, we are surely enjoying the journey!
Jasmine!! Congratulations to you and your husband ;)))
I’m SO happy the article resonated with you. My eyes get opened wider all the time with every client who walks through the door, every workshop and class I attend, and every person like you that I hear from.