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Adding Free weights?
I been thinking about adding free weights and I have a small basic weight bench in the basement, what would be some good routines to add to pole? To gain the arm strength I need to build up with??
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9 Replies
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Wrist curls!!
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It’s for strengthening the forearms I should add 🙂
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there are a lot you can do, and really it depends on where you are personally lacking in strength. But as an example:
light sabers for forearms and wrists
tricep kickbacks and angel curls for arms
seated row for rhomboids
military press for shoulders
reverse flys, chin ups, lat pull down etc etc – I can give you more if you like, but it depends on exactly what you want to achieve. Core is incredibly important. -
@Koidragon, Everything. Lol. Weight is against me as well. I can do about 10 push ups if that helps to know where I am, and their the girly kind. I need to build strength in all areas, but mostly to progress in pole I need arms. Surprisingly core is so-so, I got some, but I think adding weights to pole routine will help to get me farther than I currently am, lets just say I can barely get up in my invert from the ground. If that gives you a strength idea. Kindof after a basic strength routine that i can use my free weights with.
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Ha, that’s ok, everyone starts somewhere 🙂
Ideally you want to supplement weights (or exercises) that will assist your pole practice – pole itself will give you a lot of strength, how often are you training? What do you do (ie, Veena’s lessons, classes etc)? How long have you been doing pole? Do you do any other exercise?
If you like, message me and I can help set up a basic weights routine based on what you are doing – but the key is to make sure you are listening to your own body, and give yourself time to gain strength 🙂 -
I’m also needing more arm strength 😉 There are a lot of body-weight exercises you can do with your pole, too, that help! Veena has them in the lessons.
I do some freeweight training, usually for triceps and biceps. I suck at shoulders (particularly the deltoids), but I’m getting there.
Koidragon: Can you link me some pictures/descriptions/videos to those training moves you described? I’m so out of the “fitness land” loop that things like “Light sabers” make no sense in my brain as an exercise! lol -
Hmm, ok so:
Lightsabers: you need either a dumbbell with removable weights on it, or something around the same length weighted at one end (a heavy maracca type thing). kneeling down in front of a bench or stable chair, put your arm (bent at the elbow) straight in front of you, with your forearm resting along the bench surface and your hand and wrist hanging over the other side. Hold the weight at the unweighted end (like holding a lollypop) and without moving your arm, turn your wrist from side to side, making an arc with the weight. Go slowly, to help with control you can hold your elbow down with the other hand). Make ‘vzeewww’ sounds.
Tricep kickbacks are fairly well known I think? If not let me know and I’ll explain. Just make sure that you pause when your arm is almost fully extended, then extend, concentrating into the muscle. This will stop the cheatery that happens when I see people just swinging this exercise around. Slow and controlled!
Angel curls: using two dumbbells, stand neutral with arms by your side. Bring the weights up into a hammer curl, making sure to keep your elbows glued to your side. Then for the downward movement, arc your arms out to the side (like angel wings), extending as low as you can, bring them back up along the same arc (again keeping your elbows in, no swinging around), then hammer curl down. This is one rep.
Hope this helps, let me know if I can help with more explanation 🙂
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Thanks for the descriptions Koidragon–I couldn’t figure out what an angel curl was! 🙂
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@Koidragon, I’ll message you but I am basically self taught on/off *mostly off* of pole. Now back at it again, and thanks for the advice 🙂
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