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Thread: Upper Arm Strength For Pole Tricks

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    Veteran Member exotic0690's Avatar
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    Default Upper Arm Strength For Pole Tricks

    Hi Ladies..
    I used to dance and plan on going back in about 3 months. I am getting a gym pass this Friday to get in better shape and really want good strong upper body strength to be able to do all the hot pole tricks and such..Right now I barely have any upper body strengh what so ever..!HELP!!
    Does anyone have any tips/suggestions on what I should be doing to achieve good results fast??
    I don't chase money. Money chases me.

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    Featured Member Sinder's Avatar
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    Default Re: Upper Arm Strength For Pole Tricks

    There really isn't a way to gain fast results. The best way to build lean muscle is to start using weights that will tire your mucles in 8-12 reps. You should feel the muscle start to fatigue at the 8th rep, and be spent by the 12th. Once the weight becomes to easy to lift by the 8th rep, up the weight a few pounds. Some good exercises for upper body are bicepe curls, dumbell flys, push ups, pull ups, rows, tricepe dips. Don''t neglect your lower body or core, as the will prove to be just as important. Also, keep a healthy diet that is low in sugars and processed foods. Eat smart, healthy carbs like whole grains. Don't forget about your proteins...lean chicken, egg whites, and white fish. Getting a strong physic is not a quick thing, but a gradual build. Good luck!

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    Veteran Member alenadowns's Avatar
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    Default Re: Upper Arm Strength For Pole Tricks

    For the most part you create your physique as you go, in regards to pole dancing! There are quite a few basic pole moves that condition your body for the advanced.

    I suggest wrist weights, stress balls (for grip). Light weight since you want conditioning not bulking.
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    God/dess Bella21's Avatar
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    Default Re: Upper Arm Strength For Pole Tricks

    I've found that I use my um.... whatever that breast muscle is called... and my tummy muscles the most for pole dancing. At least, that's what I assume since they're always the spots that are sore the next morning. Don't forget to exersize your back muscles, either! (My fave exersize for that is lying on my stomach with my arms stretched out ahead of me and my legs straight behind me and "swimming".)
    If you think school is hard, try being stupid.

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    Featured Member Guenevere's Avatar
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    Default Re: Upper Arm Strength For Pole Tricks

    I always noticed that pull ups best simulated the workout on the muscles I used most for upper arm strength.

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    Default Re: Upper Arm Strength For Pole Tricks

    There's no better pole preparation workout than learning how to pull yourself up the pole.

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    Banned Eric Stoner's Avatar
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    Default Re: Upper Arm Strength For Pole Tricks

    Start with pull-ups. If you can't pull yourself up then use a weight assist machine or you can hop up and lower yourself as slowly as possible.
    Another trick is to go to the lat pull-down machine and START as heavy as you can for at least 4 reps. Then drop the weight a notch and do as many as you can and so on. Do the same thing with dumbell curls- one in each hand.Start as heavy as you can and work DOWN in weight.
    Be consistent. Try to hit each body part at least once a week BUT no more than twice.
    Last edited by Eric Stoner; 02-22-2007 at 02:05 PM.

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