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  Over 100 strength exercises for pole!

  Posted by Veena on April 10, 2025 at 11:01 pm

  Do you guys recall what my profession was before I discovered pole dance? I was a certified personal trainer, and this girl still loves lifting weights. This week, I’ve gone back to my roots and added no-pole-required exercises to over 30 of my strength and conditioning tutorials!

  You’ll now have access to more than 80 new exercises to try. This means I now provide over 100 different ways to build strength for pole! What I’m most excited about is they’re next-level strength builders that utilize gym equipment. Don’t get me wrong, I’m still down with using your body weight and pole to build strength. But I also want to ensure that anyone who’s ready to see serious gains has resources too.

  Let’s look at why you’ll want to take advantage of these new strength-building options.

  1. No pole – You’re a student or person who doesn’t have space for a pole but you do have access to a gym.
  2. More Challenge – You’ve outgrown the current exercises and they’re no longer challenging enough to see gains.
  3. Level up – You’re ready to work on tricks that require more strength than bodyweight exercises can provide. Maybe you’ve hit a plateau.
  4. Variety – You understand the importance of mixing things up and having variety in your training.
  5. Be bold – You’ve been too intimidated to try and figure out how to use the weights and machines in a gym.
  6. Injury prevention – You realize that training a pole trick over and over or just adding ankle weights can cause overuse injuries, but you’re still committed to growth!
  7. Home gym – You have a home gym but were never sure what exercises you should do for pole.
  8. Teaching – You want to provide the best education for your students which should include homework like strength building on their own.

  You can find these new exercises in the descriptions of all my pole strength tutorials (you know, the ones that use a pole) and many other strength and conditioning tutorials. I want to be clear that it’s important to watch the tutorials first, as they provide important cues, tips, and information about the exercises that will translate to the new exercises.

  For example, if you’re watching my Pole Row tutorial but don’t have a pole, look below the main video. In the description, you’ll find GIF example exercises that target the same muscle group(s) as in the Pole Row tutorial. I’ve included suggestions for cable attachments to choose from as well. There is a mix of small equipment like dumbbells and gym equipment like a Smith machine.

  As always, if you’re not sure about something, you can leave a comment on the tutorial and I’ll get back to you ASAP!

  

  • This discussion was modified 1 week, 2 days ago by  Webmaster.

  Veena replied 1 week, 2 days ago 1 Member · 0 Replies
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