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Advice for strength
Okay, I just recently started, a couple classes in, and I am HOOKED, I am making the transition from ballet to pole, and need some advice for moves I can do at home or something to gain strength. I am not used to holding myself up, and right now can’t even hold myself up on the pole, let alone climb. Any special exercises I can do in between classes, like push-ups, that any of you recommend? Thanks!
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5 Replies
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Totally! I know that most, if not all of us have struggled with the strength issue, especially in the upper body 😉
I have personally found weights to be useful, as well as working on planks and pushups (honestly, I'll get a full, proper push up one day! I will!). Training both the core and the upper body (so, arms and all those fun back muscles, and the pecs!) will really help you to progress.
I really recommend Veena's lessons, if you can get them, as a good way of starting with strength training. I also found Jamilla's DVDs to have a pretty hardcore strength workout in them! Even the first DVD for beginners kicked my butt.
I often browse the internet for new and interesting exercises for certain areas, too. I have this weird thing where my body likes to pretend certain muscles don't exist 😛 So, changing it up is always good!
And, finally, just poling really helps. Working on the spins you've learned, and perfecting your technique with the moves you know (and often, the moves you struggle with) can really bring a lot of improvement to your strength. If you don't have a pole at home, maybe you can ask your instructor for ideas for exercises, and perhaps they have time for drop-in pole use, just so you can get that little bit extra time and practice in!
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I think Runemist pretty much covered it, but here are a few more thoughts for conditioning:
For upper body:
– Keep practicing the pole, especially swings, which will build your arm strength
– Push-ups, push-ups, push-ups
– Tricep push-ups (hands together in a diamond shape, body in downward dog pose)
– Front plank, hold 30 sec (face down push-up-like position, but with arms extended)
– Check out Veena's lessons for shoulder strength, especially building your rotator cuff strength. Also check out her lessons on wrist strength, as that's often a problem for new polers.
– If you can, go swimming
– If you can, try lifting weights for deltoids, triceps, biceps, pectorals, lats, rhomboids, shoulders generally
– Don't forget to give yourself ample time (~2 months of conditioning 3 times week) to see a real difference in strength
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Okay thank you! I lift 5 pound weights everyday as a part of my routine, so my arms are super tones but then when it comes down to it I can’t even do a full on push-up or especially a pole climb! I will work on the push-ups and I don’t have a pole at home, but I was thinking about attending the open gym at the gymnastics studio nearby, so I can practice on the bars, doing chin-ups and flips. I totally wish I had a pole at home I just don’t have room in my bedroom! I was thinking about going to the playground at a local park… The pole on the playstructure us pretty tempting in between actual pole classes! Haha has anyone ever thought to do so 😮
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** toned (autocorrect)
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I would say that I agree with the pole conditioning. Veena has great lessons along with some of the other pros on the forum. I do have to comment and say that lifting 5 lb. weights won't build strength. You need to seriously challenge your muscles to be able to hold your own body weight on the pole. Check out some strength training routines that involve body weight (for starters) like push ups, assisted pull ups (on a pull up bar or pole) and squats. When using weights, aim for large muscle groups and do exercises like squats, dead lifts, and barbell presses and make sure to challenge yourself with the weight. You will see results and in a timely manner.
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