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On pole or off pole ankle weight exercises
Hi everyone
I just purchased a pair of ankle weights yesterday and was going to use them when doing pole climbs and pole ups and certain ab exercises… Can anyone recommend any good exercises using ankle weights to help strengthen me for the pole… Particularly legs? My arms and abs seem to be improving in strength considerably faster than my legs.
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3 Replies
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Lifting each leg up straight and horizontal and then pulsing up and down (about 8-10 pulses per rep) would be a good start. You could also lift the leg back behind you and pulse. One of my favorite ankle weight exercises is lowering a straddle as slow as possible out of a headstand or handstand. I also do pike and straddle ‘crunches’ holding the pole to my side. And if you’re inverting you could try for multiple inverts or straight leg pike and straddle inverts.
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Thanks so much Danielle I will definitely give all these a try! Hopefully my ankle weights aren’t too heavy haha!
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When I pole with ankle weights I just do the reverse of things I can already do well and with control (ie slowly lowering into a shoulder dismount, from a V invert, Iron X, headstands) etc. Don’t do this in any move you don’t already have good control in though!
I also use them for leg lifts/kicks just like Danielle said (I lift to the front, side, and back 8 times then pulse on the last one). Another one for legs is what I call a V Pole-Up… basically hold on behind your pole, lift your legs into a V and squeeze the pole with your legs, then slowly lower down. Try it without touching the floor.
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