Results 1 to 6 of 6

Thread: Exercises to increase strenth for pole dancing

  1. #1
    Veteran Member Artemis's Avatar
    Joined
    Oct 2004
    Location
    Oregon
    Posts
    230
    Thanks
    58
    Thanked 0 Times in 0 Posts
    My Mood
    Busy

    Smiley Exercises to increase strenth for pole dancing

    I'm searching for specific web sites, youtube videos, ect. in order to get started with pole dance training, in a serious way. I want to be EXCELLENT, not just average. I'd like to compete in the next 6-9 months and could use any help you all have to offer.

    I know how to use the pole, yet I need fluidity, grace, better core strength, and the ability to hold poses (think chinese flagpole). I'll be spending the rest of this week studying and getting back into my cardio and nutrition routines. I'm researching the different pole dance studios in the Portland area, and will likely sign up for a class in order to create a better support network to reach my goal.

    Loves and positive energy sent to you all!!

  2. #2
    Veteran Member Artemis's Avatar
    Joined
    Oct 2004
    Location
    Oregon
    Posts
    230
    Thanks
    58
    Thanked 0 Times in 0 Posts
    My Mood
    Busy

    Default Re: Exercises to increase strenth for pole dancing

    Found this post, and it's helping a lot...

    http://www.stripperweb.com/forum/sho...t=pole+dancing
    Artemis

  3. #3
    Featured Member SuperJa's Avatar
    Joined
    Aug 2011
    Location
    Edmonton
    Posts
    1,668
    Thanks
    2,969
    Thanked 4,552 Times in 1,250 Posts
    My Mood
    Yeehaw

    Default Re: Exercises to increase strenth for pole dancing

    What kind of stuff are you currently doing?

    With increasing strength for the pole, it's exactly the same as increasing strength for anything else. Just lift heavy things until they aren't heavy, and then lift heavier ones.


    As for moves on the pole to increase strength, there's a few I love.
    - Chin ups/pole pull up: Pretty straightforward, just stand facing the pole, wrap both hands around it, and pull yourself up. Remember to switch which hand is on top so you don't end up unbalanced. You can do these beside the pole as well, in chair position. Eventually you'll be able to climb the pole beside it without using your legs at all.
    -Leg raises: From chair position, have your legs fully extended. Be at a height where you can lower your legs all the way down to be parallel to the pole. Then slowly bring them back up. If you can't fully extend them yet, just do back to chair position.
    -Vertical sit-ups: Once you can do a cross ankle hold, you can do these. Pretty great for destroying your core.
    -Vertical push-ups: Get your back against the pole, either from doing a handstand or being upside down on the pole, hands on the ground. I sometimes bust these out during shows actually, and it blows people's minds. Super good for your shoulders.
    -Backwards pole climb/caterpillar climb: Be upside down on the pole, grab the pole with one hand lower than the other in whatever grip you prefer (I like the elbow grip personally, but forearm works well too). Push yourself out and up from the pole so your legs are making an L shape. Then extend your legs fully- they will now be further up the pole. Slide your hands up and repeat.
    -Upside down shrugs: This requires that you can hold yourself in an iguana position. While you're doing that, try to squeeze your shoulder blades together and elbows out. You should slide up and down the pole a little bit. It's not a huge movement but it is really really good for your shoulders. If you can do these you are a seriously bamf.
    -Shoulder Mounts: Kill your abs. Do these all the time. Seriously. As slow as you can, hold for as long as you can, work on slowly up and down. Six pack is built with this right here.
    -Straight edge into flagpole: If you can straight edge, work on slowly slowly slowly lowering yourself to be perpendicular to the pole, like you're flagging. Make sure to do it on both sides. It will take a long time before you can actually hold a flag, but this works all the muscles that you are going to be using for that.
    -Knee hold side crunch: Once you can hold yourself perpendicular to the pole by your knees, work on lowering yourself as low toward the ground as possible, then bring yourself up to as close to parallel to the pole as you can.

    Also work on doing like, the helicopter and basic invert and stuff but SUPER SLOW. Drag it out and don't kick up. This way you're using your arms and core more instead of just the momentum from kicking your legs. Your shoulders will thank you. And honestly it looks a lot better- moves that appear to be totally in control are much prettier on stage than jerky movements.


    I probably have more but this is everything that comes to mind atm.

  4. The Following 2 Users Say Thank You to SuperJa For This Useful Post:


  5. #4
    Featured Member
    Joined
    Sep 2008
    Location
    Enceladus
    Posts
    1,315
    Thanks
    1,145
    Thanked 1,567 Times in 673 Posts

    Default Re: Exercises to increase strenth for pole dancing

    And remember...austhetically, transitions are as important as the actual pole trick itself if your goal is fluidity^^

  6. The Following User Says Thank You to MyButter For This Useful Post:


  7. #5
    Member
    Joined
    Apr 2012
    Posts
    61
    Thanks
    64
    Thanked 16 Times in 12 Posts

    Default Re: Exercises to increase strenth for pole dancing

    I suggest checking out studioveena.com. They have online pole classes you can sign up for. I liked it

  8. The Following User Says Thank You to Jane Marie For This Useful Post:


  9. #6
    Member
    Joined
    Mar 2011
    Posts
    66
    Thanks
    102
    Thanked 83 Times in 38 Posts

    Default Re: Exercises to increase strenth for pole dancing

    I agree with Jane Marie. Studio V also offers strength conditioning lessons and puts the pole moves in the order you should learn them.

Similar Threads

  1. Effective Stretches/Exercises for Leg Lift on Pole?
    By duttywine in forum Newbie Board
    Replies: 0
    Last Post: 03-10-2012, 11:01 PM
  2. Replies: 14
    Last Post: 05-22-2009, 08:19 PM
  3. Exercises for Pole Work
    By trinket in forum Stripping (was Stripping General)
    Replies: 4
    Last Post: 10-17-2004, 11:10 AM
  4. pole strength exercises...
    By dawndancer in forum Body Business
    Replies: 11
    Last Post: 12-26-2003, 03:40 PM
  5. Do pole tricks increase your money?
    By in forum The Lounge
    Replies: 15
    Last Post: 03-16-2003, 10:23 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •