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Thread: muscles used for pole work

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    Featured Member Gemini_Syn's Avatar
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    Default muscles used for pole work

    Ok I wanna start using the pole more. I'm getting one for my house soon. I need to know what I need to do to my body in order to pole dance safely and correctly. I can do a few moves but I dont think I am strong enough. When I do decide to use the pole at my home club, I get some bad bruising. Any idea what to do?


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    God/dess VenusGoddess's Avatar
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    Default Re: muscles used for pole work

    Full body weight workouts.

    Bruises come with the territory...as you do the movements more, you'll bruise less and less. Use arnica until you don't need it anymore.

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    Featured Member Gemini_Syn's Avatar
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    Default Re: muscles used for pole work

    I'm going to have to start hauling ass today then! I'm not happy with the myself at work. I know I can do much better. I'm just not applying myself.


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    Featured Member Glamgirl's Avatar
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    Default Re: muscles used for pole work

    also make sure u have a good warm-up/stretch before hand and to cool down afterwards
    A Good Girl With Bad Intentions

  5. #5
    Reznor
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    Default Re: muscles used for pole work

    Stomach muscles and biceps.

    I say those because those are the muscle groups that got astoundingly more defined when I became a pole whiz.

  6. #6
    Reznor
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    Default Re: muscles used for pole work

    Actually add thighs to that too. I'm not sure why.

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    Featured Member iseestars's Avatar
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    Default Re: muscles used for pole work

    it seems like i use all my muscles for the pole the way they hurt the next day after doing a new pole trick! but yea, i think probably the stomach and arm muscles are used the most.

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    Featured Member Lola Lee's Avatar
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    Default Re: muscles used for pole work

    Majority of strength will come from the core muscles (abs, back) while arms and legs are used to thrust, propel, and support.




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    Veteran Member alenadowns's Avatar
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    Default Re: muscles used for pole work

    Bicept, Tricep, Deltiod, Trap, Lat, Groin, Hamstring....If these are NOT stretched properly...you WILL hurt yourself.

    All can be stretched with 3 simple stretches that can be done on stage!

    Working Upper body strength can help reduce the amount of pain in the abs. If you learn to use your upper and middle back...NOT lower...you can ease the amount of pressure on the abs

  10. #10
    Reznor
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    Default Re: muscles used for pole work

    Or you look at your abs and you say "Hey, you, take the pain" until they stop hurting. hehe

  11. #11
    Senior Member Schea's Avatar
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    Default Re: muscles used for pole work

    lats are a biggie too

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    Featured Member Katherine's Avatar
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    Default Re: muscles used for pole work

    Alena- what are the 'three simple stretches that can be done onstage?'

  13. #13
    Veteran Member alenadowns's Avatar
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    Default Re: muscles used for pole work

    1.) Start with 3 body points against the pole....back of head, between shoulder, above tail bone.

    Take your right hand..reach up the pole (not removing the 3 points)..full stretch up. Grasp pole in a cupping fashion (fingers and thumb on same side of pole). Lean elbow forward slightly and give it a shake (trap, tricep & lat pulls) NOT vigorously...gentle shake

    With feet shoulder width apart, bend your knees to a seated position. Push legs up (Quad, hamstring & groin pulls). Do NOT use your arm or back for support.

    Give you arm another shake...release hand from pole and extend outwards to your side, in a rounded fashion. (Deltoid, trap, shoulder)


    2) 3 points on the pole to start.....feet shoulderwidth apart. With one hand on the pole behind your back, bend at the waist (lower back pull) touch your fingers to the floor in a spider fashion. Knees are straight. You will feel a huge pull on the hamstring.

    Remove the hand on the pole and place it 5-6" in front of your other hand..walk hands out 2-3 steps until you feel the hamstring release. Walk back up, grab the pole, straighten out! Repeat with other hand behind!

    3) Standing facing the pole, right foot planted directly beside the pole, left foot about shoulder width behind it! grab pole with right hand...lean back with upper body. You will feel the shoulder, lateral & the oblique stretch. Pull back and forth in a rocking motion! Use your arm and your back to help roll your torso, creates a better stretch (better looking too, if you are going to use it on stage) Change had & foot placement and do the other side!


    I will make a vid and post it on here either today or tomorrow!

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