Results 1 to 12 of 12

Thread: pole strength exercises...

  1. #1
    Member
    Joined
    Mar 2003
    Posts
    63
    Thanks
    0
    Thanked 0 Times in 0 Posts

    Default pole strength exercises...

    can anyone recommend at home exercises that strenghten the stomach muscles used in pole work?im fine spinning and climbing,but i want to be able to kick up and hold it for a slow open leg thing, you know the move the hardbody girls do...im too proud to practice at work until i know i can get it..im pretty fit,but this has got to be a different muscle group cuz i tried it once and couldnt do it.can anyone help,and i'd like at home exercises,maybe using a door or something,so i can do it a couple times a day..THANX!

  2. #2
    Veteran Member
    Joined
    Aug 2003
    Location
    Vegas
    Posts
    697
    Thanks
    0
    Thanked 5 Times in 4 Posts

    Default Re:pole strength exercises...

    I think you want to work your lower abs. Lay flat on your back and lift your legs slowly up in the air and your arms staight up at the same time and they will meet in the middle.

    Sit on the end of a sturdy chair or bench and do crunches where you bring your knees into your chest. I can't think of what they are called at the moment.

    Pilates will work well also.

  3. #3
    Banned
    Joined
    May 2003
    Location
    CA.
    Posts
    929
    Thanks
    0
    Thanked 0 Times in 0 Posts

    Default Re:pole strength exercises...

    Dawn , the muscle group you want to address are the iliopsoas. They consist of the psoas major and minor, and the iliacus.
    These are the muscles that raise your legs to the pike position. They are different from the abdominals although it is important that they be tight since they stabilize your hip and permit you to perform leg raises, their primary function is that of trunk flexion.
    Exercises you can do to strenghten your hip flexors are of course leg raises. I do these at the gym on the leg raise apparatus. What I do is raise my legs full range and continue into a vertical headstand position six times. At the end of the reps I hold the legs perpendicular for 10 seconds. At the end of the third set do 3 rotations of the legs clockwise then counterclockwise.
    At home you probably don't have a leg raise apparatus but you might do it the way gymnasts practice it. Get two heavy chairs, support yourself on their backs with extended straight arms and do leg lifts and holds.
    You can taylor your workout to your ability of course. I was just suggesting what I use as a workout.
    I'm impressed that you can even climb the pole. That allows you to do more tricks per setting or a prolonged one.
    Last word. A good job doesn't happen without pain.

  4. #4
    Pamela
    Guest

    Default Re:pole strength exercises...

    You have to have a strong torso to be able to do many pole moves. Like kicking out and swinging down for example.

    I went to a playground, and played on the poles. Thats actually how i taught myself to do some pole moves. And you can look as silly as you want at the playground while you strengthen. It's a playground!

    Have fun, and gain strength with moves all at the same time. PS wear leather gloves at first to get the feel for the poles at the play ground, they can be slippery, kiddie germs...

    Good luck hun,

    Pamela~

  5. #5
    God/dess cinammonkisses's Avatar
    Joined
    Aug 2002
    Location
    Some Fat guys Lap!
    Posts
    9,647
    Thanks
    11
    Thanked 90 Times in 67 Posts

    Default Re:pole strength exercises...

    Pamela, how are you practicing on the poles in the playground? The swings have poles but they are slanted, at an angle you know. There is no way that I could swing on them, or try to learn that way. Maybe I'll just try to find another playground, with better equipment haha







    Some Douchebag: "[Pimp C] 12:43 am: its true we got to stick together the black people on SW CK you is teh condoleeza of SW"


  6. #6
    Pamela
    Guest

    Default Re:pole strength exercises...

    yes, not the swings. We have monkey bars, and like pull up bars for ab exercises. And straight bar at the playground works fine. However i have used the swing set bars at other places before. The slant gives you a major workout! It's how i learned alot of my pole tricks. A school playground is fine, slanted bars yes. You want more of a park setting with bars and poles. The major one i used had tennis courts, and pull up bars, that had straight bars on four sides.

    Either way, they all work, you get a feel and it's a tough workout, and you learn balance along with strength.

    Tough, but very do-able.

    Pamela

  7. #7
    Member
    Joined
    Mar 2003
    Posts
    63
    Thanks
    0
    Thanked 0 Times in 0 Posts

    Default Re:pole strength exercises...

    THANK YOU sooooo much!I'll keep you posted on the progress!!

  8. #8
    Moderator Djoser's Avatar
    Joined
    Nov 2002
    Location
    Key West
    Posts
    16,343
    Thanks
    1,395
    Thanked 5,487 Times in 2,768 Posts

    Default Re:pole strength exercises...

    Get yourself a wheel, one of those ab workout devices that look like someone stole a wheel off a lawnmower, put a rod through the hole in the middle, and put a handle on each side.

    Another useful excercise for increasing upper body strength without having to join a gym or buy expensive equipment is to do headstand-to-handstand push-ups.
    You must have chaos within you to give birth to a dancing star.
    Friedrich Nietzsche

    Free your mind, and your ass will follow.
    George Clinton

    ______________________________________

  9. #9
    God/dess cinammonkisses's Avatar
    Joined
    Aug 2002
    Location
    Some Fat guys Lap!
    Posts
    9,647
    Thanks
    11
    Thanked 90 Times in 67 Posts

    Default Re:pole strength exercises...

    Quote Originally Posted by Djoser link=board=5;threadid=5447;start=msg58937#msg58937 date=1072438549

    Another useful excercise for increasing upper body strength without having to join a gym or buy expensive equipment is to do headstand-to-handstand push-ups.
    I can't even do a regular pushup Djoser! So doing a handstand pushup is completly OUT! I'd bust my face lol







    Some Douchebag: "[Pimp C] 12:43 am: its true we got to stick together the black people on SW CK you is teh condoleeza of SW"


  10. #10
    Banned
    Joined
    May 2003
    Location
    CA.
    Posts
    929
    Thanks
    0
    Thanked 0 Times in 0 Posts

    Default Re:pole strength exercises...

    Quote Originally Posted by Djoser link=board=5;threadid=5447;start=msg58937#msg58937 date=1072438549
    Get yourself a wheel, one of those ab workout devices that look like someone stole a wheel off a lawnmower, put a rod through the hole in the middle, and put a handle on each side.
    I'd like to elaborate here a little if you don't mind. While the abdominals do play a part in leg lifts they serve mainly to stabilize the pelvis. Even if the abdominals were totally relaxed the pelvis would tilt until it came to the limits of its motion and you could still raise your legs but not to the extent you needed to get above your head.


    Another useful excercise for increasing upper body strength without having to join a gym or buy expensive equipment is to do headstand-to-handstand push-ups.
    Again, although these are good exercises to practice they don't contribute that much to doing a kick up. In a headstand to handstand you are exercising your extender muscles instead of the flexor muscles that you'd need to do a kick up. Doing a push up would be good if you've doing an inverted pole climb but it exercises the tricep instead of the bicep and lats you need to pull into a kick up. Besides that you'd need to have blocks or some elevation device to get the full range of motion and not do a pile driver on your head.

  11. #11
    Moderator Djoser's Avatar
    Joined
    Nov 2002
    Location
    Key West
    Posts
    16,343
    Thanks
    1,395
    Thanked 5,487 Times in 2,768 Posts

    Default Re:pole strength exercises...

    Leg lifts would be better than the wheel, it is true.

    The push-ups are not as hard as you think. They may not be good for all pole tricks, but they can help for some that I do, and that I have seen some dancers do, especially Desiree from Michigan who had an elaborate repertoire involving this type of thing.

    If you want to try to learn how to do them, get someone to help you up to the handstand position and lower yourself a bit, then push up. Keep doing it and go lower every week or so until you can do one, then just keep practicing until you can do more. I couldn't do even one either the first time I saw it done, but knew I wanted to learn, so I did. Over the years since then it has become quite easy--like anything, practice makes perfect...
    You must have chaos within you to give birth to a dancing star.
    Friedrich Nietzsche

    Free your mind, and your ass will follow.
    George Clinton

    ______________________________________

  12. #12
    God/dess cinammonkisses's Avatar
    Joined
    Aug 2002
    Location
    Some Fat guys Lap!
    Posts
    9,647
    Thanks
    11
    Thanked 90 Times in 67 Posts

    Default Re:pole strength exercises...

    Awwwww I was just trying to picture myself doing the pushups, as you suggested Djoser. Even in my daydreams I bust my ass. LOL Maybe I'll stick to learning regular pushups then advance (much later) to the handstand pushup







    Some Douchebag: "[Pimp C] 12:43 am: its true we got to stick together the black people on SW CK you is teh condoleeza of SW"


Similar Threads

  1. Wrist strength and pole climbing?
    By britney45317 in forum Body Business
    Replies: 6
    Last Post: 12-31-2009, 10:01 AM
  2. Pole tricks and Strength(shoulder mount)
    By bellasera in forum Stripping (was Stripping General)
    Replies: 8
    Last Post: 08-21-2008, 12:00 PM
  3. Upper Arm Strength For Pole Tricks
    By exotic0690 in forum Body Business
    Replies: 6
    Last Post: 02-22-2007, 01:20 PM
  4. Exercises for Pole Work
    By trinket in forum Stripping (was Stripping General)
    Replies: 4
    Last Post: 10-17-2004, 11:10 AM
  5. ? about strength training
    By thevalkyrieXXX in forum Body Business
    Replies: 1
    Last Post: 04-30-2004, 02:48 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
  •