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Preparing for one-handed spins
Hi guys!
I'd like to to my spins (and other stuff) one-handed one day.
Right now, I'm not able to hold up onto the pole with only one hand, I'm just slipping down. I guess it's because of missing strength in my hands?
So what kind of exercise can I do to fix that one day? Can you recommend these hand exercise balls like this one? http://www.quickmedical.com/images/sku/tnails_250/32063.jpg
I found these in a store but couldn't decide if I shoul buy one…
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7 Replies
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The last 6 months, I've been working on one-handed spins. I would say, that starting on static, is the best and the safest way to learn it first. Spinning pole, takes soo much more strenght and I flew of the pole and hit my shoulder, the first time I tried one-handed, because I didnt start on static. The best way to start, is by walking around the pole, in a steady tempo, try making smal leaps, where you lift your feet of the ground, for like a 1-2 seks at a time, ontil you feel stronger in your grip, and arm(s) – remeber both sides. When you feel ready for the next step, try walking around the pole with steady tempo, and then tuck your feet and legs, and just slide down, with one hand. Before you know it, you have it on static. I still dont fully have it on spinny, but once I do, I'll let you kow how it happened 🙂 I think the last 5-6 vids on my profile, shows my progress on static, so feel free to take alook.
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Im liking this idea miss Steff, I was also wondering the same thing as you Tacha. I have both my hands gripping for dear life and with one I go straight down.
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It really worked for me. Its also the way Marlo Fisken recommends and that girl can spin with one hand!
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Here is a simple exercise you can do https://www.studioveena.com/lessons/view/b9b362ac-b880-11df-856f-001b214581be but really working on ALL of the conditioning lessons for the shoulders, forearms, wrist and hands would be best. https://www.studioveena.com/img/smilies/icon_e_wink.gif
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Thanx for your advice Steffie!
Today I tried on static, and – oh wonder – I could do spins like fireman (+ variations), front hook, … one-handed easily (I usually have my pole on spinning mode because I think it's more fun). I never thought it would make such a big difference if the pole is on static or spin mode!
Ok so I'll practise that first and then move on to do the walk-thing on spinny.
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Steffie descripts exactly the way I've always taught it as well, except I begin with fireman using two hands and take one off after you begin spinning until you are more comfortable with it…then you progress to starting the spin one-handed.
Then I move into the walking steps (I call them floating steps) around the pole one-handed.
The ball you recommended is a great exercise but you can also use a simple tennis ball like Veena recommends. I also love the Dynaflex Powerball.
AND I want to stress what else Veena said…working your entire arm from your shoulder to your hands increases grip strength.
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Tacha666 – Yes static makes a huge difference! I think it has something to do with friction. I never used to practice spin work on static, until I learned one-handed spins on it. Now Im addicted to getting every spin on static aswell. And great to hear that you had fun on static! Sounds like you are even more close o it, than you thought 😀 yaaay!
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