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Thread: Toning up for the pole?

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    Senior Member Abbeynormal's Avatar
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    Toning up for the pole?

    I've been working on my pole moves for a while now, and they're coming along, but my strength is NOT where it should be for some of these moves. For those of you who do pole tricks (spins, inverts, anything), I would like to know: do you do any workouts that specifically build your strength for pole work? Push ups, curls, etc.
    "This above all: to thine own self be true."

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    God/dess Gynger's Avatar
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    Default Re: Toning up for the pole?

    In order to lift your body up.. you need upper body strength... lift weights and do push ups... you also need strength in your abs... you will be using your arms and your abs the most... if you have a pole at home currently, you can practice by climbing up and hanging upside down and doing sit ups that way.. (trust me, you will feel them and you will see results within a week, however, they are difficult)...


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    Veteran Member Kharisma's Avatar
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    Default Re: Toning up for the pole?

    I agree with what gynger said. But if you dont have a pole at home to use, just continue practicing before/after work to get it. Eventully it will get easier and you will tone up. good luck!

    Kharisma

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    Default Re: Toning up for the pole?

    hey gynger you mean do situps on the pole, like after you hang back? i still don't want to let go. i can lean back and hold on with one hand but after that i'm scared.

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    God/dess VenusGoddess's Avatar
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    Default Re: Toning up for the pole?

    I did push-ups, dips, handstand push-ups, bicep curls, etc. The handstand push-ups will do wonders. It's hard at first, and I could barely do 1 when I started, but I got to doing 6 a day. Which was pretty good.

    You should also practice on holding onto the pole and pulling yourself up without using your legs. Lower yourself down...and then switch top hands.

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    Featured Member Lola Lee's Avatar
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    Default Re: Toning up for the pole?

    Quote Originally Posted by VenusGoddess
    I did push-ups, dips, handstand push-ups, bicep curls, etc. The handstand push-ups will do wonders. It's hard at first, and I could barely do 1 when I started, but I got to doing 6 a day. Which was pretty good.
    VG, just curious how your doing the handstand push-ups, e.g. against a wall, pole or free-standing?




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    Senior Member Abbeynormal's Avatar
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    Default Re: Toning up for the pole?

    Do all of these pushups and lat workouts make your arms bigger? I'm terrified of getting too bulky in my shoulders.
    "This above all: to thine own self be true."

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    God/dess VenusGoddess's Avatar
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    Default Re: Toning up for the pole?

    Quote Originally Posted by Lola Lee
    VG, just curious how your doing the handstand push-ups, e.g. against a wall, pole or free-standing?
    Against the wall and the pole. Freestanding? I wish. LOL

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    God/dess VenusGoddess's Avatar
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    Default Re: Toning up for the pole?

    Quote Originally Posted by Abbeynormal
    Do all of these pushups and lat workouts make your arms bigger? I'm terrified of getting too bulky in my shoulders.
    If you are concerned with looking like Mr. Olympia (or Ah-nold in his prime) it will not do that.

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    Veteran Member Alpha_Male's Avatar
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    Default Re: Toning up for the pole?

    Quote Originally Posted by Abbeynormal
    Do all of these pushups and lat workouts make your arms bigger? I'm terrified of getting too bulky in my shoulders.
    Pushups (shoulder width or further apart) will work mainly your chest, but will also work secondary muscles like the front of your shoulders and triceps, you cant avoid it. Anything closer than shoulder width will take stress off of your chest and move it to your triceps
    The hand stand pushups will work all 3 shoulder heads and triceps. However, I think they are a great exercise for you because they will also help build you stabilization muscles.
    Lat workouts will work mainly your back. However, if you do them incorrectly, you can also bring into play your biceps, rear shoulder, and traps.

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    Featured Member Starfire's Avatar
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    Default Re: Toning up for the pole?

    I did it the opposite way, I'd use the pole tricks to tone up. When I started dancing, everytime I learned a new pole trick and started doing it every set, I'd be sore for like 2 or 3 weeks. THen when the soreness went away I'd learn another one. I really need to start doing some pushups or something because the muscles in my right bicep are bigger than the one in my left because I'm a righty so I guess I do all my tricks with my right hand as the dominant hand.

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    Default Re: Toning up for the pole?

    freestanding would be awesome. i love it.

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    Member MissMisha's Avatar
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    Default Re: Toning up for the pole?

    One thing I use for pole toning along with handstand pushups and pole sit ups is resistance bands. Those stretchy rubber band thingys. They are good because you get constant resistance and it trains you to do smooth contolled moves.
    Also if you want to take hand stand pushups to the next level, try it in a handstand with only your head against the pole or wall. I cant do freestanding yet but these ones are bloody hard anyway!

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