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New Pole – first time pole dancing – no flexibility – no strength
I am 51, 50 pounds over weight, and have absolutely no upper body strength and no flexibility at all. I can’t even lift up off the floor in the pole hold. I tried the sit on the floor with legs crossed and still couldn’t budge. I tried sitting on an exercise ball with legs straightened out front of me straddling the pole. I can lift myself up off the ball and hold for about 5 seconds. I switch my hands for the different grip and repeat on the other side. Will this work until I develop more strength?
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15 Replies
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I would have to see the exercise to be sure but it sounds like a nice strength exercise. When you do any holds make sure you are engaging the scapula before you lift.
Have you though about using our lessons here? I designed them for total beginners for people who have 0 background in fitness or dance. Everything is listed in order to help you build up your strength and improve your flexibility, they’re easy to use.
Included in the lessons is a Program called the 30 Day Take Off Program, this gives you 30 days of structured workout to help you build up strength and flexibility for pole and life! Here is what the program is about.
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I will try to video what I am doing so you can see if it is working. I did look at your lessons and the modification for the pole hold by sitting on the floor with legs crossed and I still could not budge even while using my legs. Are there more lessons when I subscribe for a real beginner such as myself?
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The pole hold is not something everyone will be able to hold right a way, in the lessons we work on other strength building and not just a pole hold. Its not about pulling yourself up, it’s holding staticly in place, even if the feet don’t come off the ground it’s a good start. There are many other lessons for building strength other then a pole hold 🙂
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Also I’m unsure what the modification sitting on the floor would be, I don’t know that it was one of my lessons.
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Hey JD! I’m in your boat… totally! I have been in and out of shape for years and I’m 32, and about fourty pounds overweight right now as well. I got hooked on pole when taking a beginner’s class at a local studio, but since those sessions ended, I’ve been on StudioVeena.com ONLY.
Let me say this: subscribe to the lessons! In each lesson she thoroughly describes each move and also how to modify. I am working on the pole hold, too, and can’t do anything but flick my feet up off the floor behind me for not even a second! You’re not alone.
Don’t be intimidated. The lessons really ARE created for those just starting with zero skills.
Right now I do Veena’s Pole Strength Routine every other day, and have been consistent for a week. What keeps me dedicated is knowing that I’ll be able to do spins in 2-3 weeks.
I would recommend to just keep trying. You’re using your muscles, regardless of whether you’re lifting yourself. Eventually, you’ll be able to budge.
Also, I have no flexibility, either! We’re both starting from complete scratch 🙂
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Thank you! I have started doing the lessons. I am learning a lot. I am excited to just walk around the pole with a little dance strut. I did this after the beginner pole routine for strength. I was totally out of breath from not doing much of anything but walking around the pole and spinning around with my feet still on the ground. Thank you for the encouragement. You spell your name just like I do… Have you posted any videos? I’m too embarrassed to post!
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Studio Veena – Here is the link to the move or exercise I was talking about getting up off the floor. http://www.pole-dancing-for-fitness.com/sitting-pole-up-exercise.html#axzz2sBYYk6t6
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Oh, that it a challenging exercise you posted and to be clear that is not me 🙂 The move she is demonstrating is more of a pole UP, you are pulling the body up, a Pole Hold is different. You’ll see once you get to my lessons that a pole hold is not a pole up.
Here are 2 of my pole hold lessons
Pole hold strength https://www.studioveena.com/lessons/view/4db4612b-6808-4187-bd46-5ab50ac37250Pole hold https://www.studioveena.com/lessons/view/18f06154-b91f-11df-856f-001b214581be
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@jdecourcy – Trust me, I was like you in the ZERO upper body strength. I could not lift myself up even 1/2 inch from floor on either side. If you just keep at it, well, it is a miracle! I can pole climb now and spin. Also can hold myself in split-grip. I can’t believe it. Not inverting yet, but I’ve only been at it a little while. Also, there are quite a few More-To-Love-Ladies who pole dance really well! They’re getting themselves upside down, doing reverse grips, and all sorts of things. I saw them on youtube, plus also in real life at studios!
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Hey jdecourcy7029! I’m 55 and still quite the newbie. Also 40lbs overweight. I started the SV lessons and am on day 3. Sounds like my pole hold is as good as yours! I did learn while at a studio last year to climb, Buddha sit, and other sits. So, I know we will both get there! I thought I was doing a pole OK until I started SV lessons. Now I’m learning the right way! They are great! *Veena, thanks for posting the other pole hold video here. Nice to see I was on the right track one leg at a time. Very helpful.
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Thanks for all the encouragement. I am so excited to hear from women who are or were in the same shape and physical condition as myself. I found the lessons online when I subscribed is there other lessons that can be purchased for the day to day 30 day program?
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jdcouurcy7029- when you buy studioveena lessons. you get access to ALL lessons. not just the 30 day takeoff. there is poling, strengthening, stretching, hooping, floorwork, conditioning,routines, and foam rolling. there are a lot of lessons! the 30 day takeoff is just one selection of lessons. they ( 30 day take off) are 30 days of lessons that are appropriate for a beginner who has never touched a pole or for someone more advanced wanting to really focus on conditioning and safe technique. it will help you to start poling the right way and prevent injuries. it can be overwhelming trying to figure out exactly how to get started and the 30 day is excellent for taking away the guesswork.
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You’re Welcome W2P!
jdecourcy, I’m not too clear on what you’re asking so I hope this answers your questions.
Stuidoveena.com lessons, taught by me can be purchased here, you’ll find the button along the top of this website. You’ll see button options that say HOME, GALLERY, LESSONS and so on. Click the LESSONS button to get started 🙂
If you were wondering if I have other pole moves then just 30 days of lessons then yes, we have many, many lessons, including, Beginner Intermediate advanced combos routines flexibility conditioning strength training even some hula hooping lessons. All of these sections are included in the subscription when you purchase, even the 30 take off program is included in the purchase.
Here is the link for my lessons here
https://www.studioveena.com/lessons -
Thank you! I will subscribe soon. My xpole was a bit pricey, have to wait a bit before asking hubby for another $99. I will start to practice with the lessons that have been provided for now. I llove all the resources that are available to newbies like me. Thanks again!
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thank you jdecourcy7029… I was having a difficult time with the pole hold for weeks. I can do everything else with no problem. The link you provided helped me tremendously with the hold. Even though it is a pull-up…
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