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  Recommendations for Building Strength?

  Posted by Rome on October 24, 2015 at 5:30 pm

  Hi everyone! I’ve been a lurker on SV for a while, and I would consider myself still a beginner, although my first introduction to pole was back in February of this year (I go periods without poling if I get really busy with school, unfortunately 🙁 ).

  I’m able to do beginner moves and spins, but I have difficulty on things such as one-handed grips/spins (blessed with the tiniest hands ever… I need to start a discussion just about that fact alone), split grip, and inverting. I’ve been wondering if maybe focusing more time on strength building could help with that? Should I do something like pilates, more pushups, or even weightlifting (eek – I have literally no knowledge about that so not sure how it would even go…)? Are there any moves or workout routines that you guys have found useful for building strength? Or should I just keep working at these moves until I get it?

  Thanks so much in advance.

  Veena replied 9 years, 1 month ago 4 Members · 3 Replies
• 3 Replies

• 

  mystical

  Member

  October 25, 2015 at 9:51 am

  You don’t have to use weights to gain strength, you can do yoga, Pilates, veena’s 30 day take off is great. Calisthenics is a great one to. If you choose any of those they all have videos for beginners.

• 

  Kellye Perkins

  Member

  October 25, 2015 at 10:23 am

  I take one day a week for each area: upper body, lower body, and core.
  Upper body: pull ups, push ups, overhead press (or handstand push ups) rows from a lowered pull up bar (horizontal pull ups), bicep curls, tricep extensions, and most important Hand Grips to strengthen your grip.
  Lower body:
  Calf raises, squats, front & side lunges, step upd, pelvic bridges from lying on floor, leg curls with weight behind knee on all fours (like donkey kicks with bent leg)
  Core:
  Planks 2 handed, 1 handed side, and 2 hand reverse variations.
  Superman raises
  Front & side crunches with pole
  Pilates variations

  I started poling at home before I found Veena’s site and learned alot of these from Stew Smith’s Navy Seal online program and Men’s Fitness Magazime. Took me 4 months of training but I can do a pull up now. Keep at it snd you will see results. Good luck to you:)

• 

  Veena

  Administrator

  October 25, 2015 at 10:32 am

  HI! There are a LOT of great options for building strength here! I’ve got at least 9 full length strength routines you can do both with your pole and without. I’ve also recently added 20 new strength and conditioning lessons and none of them require equipment or even the pole.

  If you do the 30 day take off program you’ll find it guides you thought building both strength and flexibility. There is also a Veena’s tips in the lessons that demonstrate 30 exercises for pole strength building (not pole needed) and a core strength Veena’s tips as well 30 exercises https://www.studioveena.com/lessons/view/530187f1-d550-48e8-a069-12cc0a9aa0eb !

  Tips for core https://www.studioveena.com/lessons/view/52f0351d-39c8-48bd-aeea-70190a9aa0eb

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