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Thread: I feel weak

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    Question I feel weak

    Hey all,


    I want to improve my pole skills like going upside down and doing handstands. But since I'm the classic pear shape, my upper body strength is hindered by the weight of my lower half. I do strength training, however it's a sad sight, the 5 pound weights are too heavy for me. What do you recommend to build that strength up?

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    Default Re: I feel weak

    I would do push ups. Do them as many as you can, as often as you can. They're simple, difficult and you can do them anywhere. Also, they help tone your core, back, shoulders as well as your arms. Sorry, I don't have any tips on using the pole. Except maybe go in a little early and practice when there are no customers?

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    Default Re: I feel weak

    You'll be doing yourself a big favor to use heavier weights and less reps - which will help you build up your muscle faster. I would go for at least 12 lbs weights.

    If you have a pole at home you can do pull-ups on the pole. Basically stand facing the pole and grip it above your head. Then work on lifting your body up against the pole WITHOUT jumping. Once you have that down and can do a few in a row start lifting your legs up behind you (or have someone hold them) and do pull ups without touching the ground.

    For your core practice the plank.

    Another thing I recommend to girls who want to learn the pole is to start with aerial fabric dancing if you can afford the classes. It's a great work-out and will help build your upper body strength to prepare you for the pole.
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    Default Re: I feel weak

    Cool Thanks!

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    Default Re: I feel weak

    Quote Originally Posted by gyarugirlusa View Post
    Hey all,


    I want to improve my pole skills like going upside down and doing handstands. But since I'm the classic pear shape, my upper body strength is hindered by the weight of my lower half. I do strength training, however it's a sad sight, the 5 pound weights are too heavy for me. What do you recommend to build that strength up?
    I think a circuit based upper body conditioning would work for you.. If you can find a gym with a chip up assisting machine that would be ideal.

    A program utilising all the muscle groups involved in pole dancing would be best

    3x 20 shoulder presses with barbell
    3x 20 chinups reverse and outside grips
    3x 20 pushups
    3x 1min handstands against wall
    3x rope climbs

    You are best going to a gymnastics gym. They specialise in upper body strength also you could try boxing and skipping as your endurance exercise. Wish I could teach you this in real life as it would make more sense

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