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Conditioning for advanced moves without weights?
There’s two moves that I’ve been wanting and trying to get consistently, and I think some conditioning exercises might help me get there, but I wanted to ask for some advice about what I should do.
The first is the aerial shoulder mount, which I get maybe 50-60% of the time I attempt it, but that’s with me cheating the end by grabbing the pole with my ankle, and I’m a little worried about shaking the pole and injuring my shoulder when I do that. I attempt it 3-4 times a night, unless I think I’ll be too tired.
The second is the cup grip handspring. I tried this in class and was surprised and happy to find I like the feel so much better than twisted grip, so I really want to work towards getting this one solid. I’m much farther from this one – I haven’t completed an attempt yet (without heavy help from a spot), just gotten my legs kind of up there and come back down. My teacher insists it wasn’t a lack of strength so much as me consistently bailing on the move, but I would still feel more confident going into it with more strength.
I know that weightlifting exercises would probably be ideal to build strength for these tricks, but I’m very hesitant to do that. I do personally dislike weights exercises, but the main reason I’m hesitant is because I already pole 4-5 days a week (1 class and 4 days of work), and I do a lot of upper-body-intensive tricks when I pole. I’m worried I would blow a fuse or something if I added weightlifting exercises to that O.o My body really needs the rest days I give it, especially with weight exercises.
Is it a good idea for me to add anything to my week of intensive workout to condition for these tricks? Up until this point I had just built strength through pole itself, building up gradually to more and more advanced things, should I continue with that? Or maybe I should add a few conditioning exercises to the days I already pole? What should I add, if anything? I know I should target shoulders, lats, and obliques for the CG handspring (thanks Veena!), and I imagine mainly shoulders and abs for the aerial shoulder mount.
Any advice would be appreciated 🙂
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3 Replies
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I don’t do any weights or anything like that. Aside from pole I do a little trapeze but I don’t think it helps much in terms of where I am with pole.
For myself, aerial shoulder mount happened by mistake one day and I was like you able to do it hit and miss and by hooking my foot. At the studio my instructor had me conditioning by laying on the floor, shoulder mounting without momentum. Continue to move up the pole slightly, each time I move up the more challenging it is. I really had to teach myself not to use momentum and to use my core. For me, that was the key to consistent aerial shouldermounts. It also takes time to get used to and perfect 🙂
Good luck 🙂
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Because rest is important I would try adding some extra conditioning work into whatever pole time you have.
I know you don’t want to do weights but this video has some great stuff you can do with either weights or instead use resistance bands like these http://www.amazon.com/gp/product/7245456313?redirect=true&ref_=s9_simh_gw_p200_d1_i1. You will need an exercise ball too.
Here is the video with 30 exercises for the whole body https://www.studioveena.com/videos/view/52f90381-4458-4123-99e5-41150a9aa0eb
Here are some more strength based options I’ve shared on FB. There are more in the lessons too, if you’re ever in a place to use them.
Core work https://www.youtube.com/watch?v=ODZDTxWvjes
30 day ab challenge https://www.youtube.com/watch?v=LhDQzOk4weM
https://www.youtube.com/watch?v=rJ3V_2DsxgE&list=PLyXWQXP3dueofybLatPPuLCbvfSPF2oSF&index=5
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Reposting that last link…..
4 exercises every pole dancer should know https://www.youtube.com/watch?v=rJ3V_2DsxgE
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