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Thread: Upper Body Strength

  1. #1
    Veteran Member MsLayne's Avatar
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    Default Upper Body Strength

    I want to learn how to pole dance and I would love to climb it, but I noticed when I try I can only get so far. Then my arms just give way and i feel like a dead fish. Does anyone know of any home workouts to gain upper body strength that I can use. I used the search section and didnt find too much information on excercises, so sorry in advance if Im touching on a topic that may be labeled differently.

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    Featured Member DSUsb19's Avatar
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    Default Re: Upper Body Strength

    Can you do pull ups? That's one of the best back and biceps developing exercises there is. Also, don't try to climb just with your arms. Wrap your legs around it too like you would climbing a rope.
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    Veteran Member LadyLuck's Avatar
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    Default Re: Upper Body Strength

    I take it you don't have a home pole? If not, consider getting one. Pole dancing is one of the best upper body workouts out there for women. Keep climbing everyday and try to get a little farther each time. Before long it will be a breeze!

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    God/dess Sirona's Avatar
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    Default Re: Upper Body Strength

    Invest in a chim up bar. They're cheap and super effective.
    I started only being able to do one and now I can do 5 one armed chin ups.
    Push ups are awsome too.



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    Veteran Member MsLayne's Avatar
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    Default Re: Upper Body Strength

    Thanks ladies and I am definately going to invest in a pole just need to pay some bills off. I can barely do a push up must less a chin up...couldnt do in high school during gym class but Im definately going to try to do it now.

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    Member shane333's Avatar
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    Default Re: Upper Body Strength

    Upper arm strength helps, but you don't need a lot of it to climb a pole. If you can hold yourself for a few seconds (such as what you do during a pole trick) than you can climb.

    There's a couple of ways to do it, but the easiest is to get a pair of vinyl/patent leather shoes or boots (boots probably are easiest). If you are wearing shoes, make sure it's the type that have straps over the top of your foot with no rhinestones or anything that will get in the way of the sticky material attaching to the pole.

    Try not to lotion your hands and legs beforehand or get a lotion that is slightly sticky. My pole instructor has one that works GREAT but I can't remember the name at the moment. If you find some (there's probably a thread) put it on your calves, your thighs, and the top of your feet if there are spots the shoe does not cover. If you have slippery palms, put it on your hands as well.

    I generally start by "mounting" the pole- i.e., taking my right leg (I'm right-handed so this is natural) and positioning it on the pole so that the TOP of my right foot where the shoe covers is flat against the pole and my knee is bent and up against the pole so the pole hits me on the inside of my thigh (right where the knee and thigh meet- if you have it too high on your thigh it makes this climb harder). Because your leg is sticky, you should be able to use this to lift yourself up along with your arms (your arms shouldn't be lifting your full weight when you do this). Press that right foot flat against the pole as hard as you can without it being painful- but if you're doing it right, the first few times the top of your right foot will probably be sore.

    As you bring yourself up, wrap your left leg IN FRONT of the pole. This seems counter-intuitive but it works! The pole should be positioned on the same spot on the inside of your knee-thigh as it is on your right leg, but the left calf is wrapped around the front of the pole. This allows you to grip the pole in two spots with your legs- where your thighs are holding it and where your right foot foot is pressing from the back of the pole and your left calf is pressing from the front of the pole. Once you have this position down, you should be able to "mount" the pole and hold yourself there without needing your hands. That's how you'll know you're doing it right.

    Here's the part that took me forever to get because it feels weird- now that you've got the position and you want to climb up one more time you SIT BACK away from the pole. Think of yourself sitting in a chair with your legs wrapped around the pole to hold you. Reach up and grab the pole in small increments at the beginning- don't try to reach up as high as you can. The first few times reach up maybe a hands-span above where you were. Grab the pole with both hands, then using a caterpillar motion (where the body moves in an undulating wave starting from your thighs and going upwards) press your right foot hard into that pole and use it to push yourself upwards. This will cause you to straighten and you only need to hold on with your hands as you grip the pole between your knees-thighs again with your legs in the same position as you started. You'll probably be straight against the pole, so you'll want to relax your body again back into the sitting position.

    If you want to climb higher, you do the whole process all over again. Once you get the feel, it's a fast way to climb the pole but you have to remember to only climb in small sections! Otherwise you'll have to use your arms to haul yourself up, which is what you're having problems with. If you still feel a strain on your arms, your shoes/legs and heels might not be sticking well enough to the pole. If you're sliding when you first "mount", than you probably need to press your foot harder (if you have a red spot/bruise on the top of your right foot, you're doing it right!) and/or get stickier shoes/boots.

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    Featured Member DSUsb19's Avatar
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    Default Re: Upper Body Strength

    Like Sirona said, get a chin up bar. They're great for developing strength. If you can't do a chin-up or a pull-up (chin-up is with your hands facing you, pull-up is with them facing away and believe me, one is harder than the other) get some resistance bands as seen here: http://www.jumpusa.com/iron_woody_fitness_bands.html and wrap them around the bar to make a loop. Put one foot in them and you have assistance in pulling up.
    Last edited by DSUsb19; 02-10-2008 at 02:37 PM. Reason: Wtf is a chin-up bad?
    *~If you play with reservation, you never play to your full potential.~*

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    Member stripperella1957's Avatar
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    Default Re: Upper Body Strength

    Push ups or bench presses. If you don't have regular barbells use something from around the house, (ie heavy books, filled laundry detergent box, etc)
    Also bicep curls with food cans or those large elastic workout bands.

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    Veteran Member MsLayne's Avatar
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    Default Re: Upper Body Strength

    Thank you ladies for all your advice.....I definately will be using all the things you just told me. Wish m luck!!

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