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Conditioning
Ive incorporated 10-15 min conditioning before almost every pole training day.
- scapula 12-16x up/down and 12-16x front/back to keep me from injuring my shoulders
- side abs 10x each side to strengthen my abs
- invert 10x each side to strengthen my abs (something I found on IG where I lay on the floor next to the pole, put my feet on a step, pull myself up to be leveled with the step, then take turns with each leg and bring toward my chest and back down)
- basic pole climb 5-10x each side to get better at climbing
- squat on pole 10x each side to strengthen my legs for inverts
- chest lifts 10x each side to help me get balance for when I am ready for inverts
Do you have any feedback or recommendations with what I am doing?
Thank you Veena
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3 Replies
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Hi! It’s a nice start, good job!!! I love seeing dancers choosing to strengthen and condition, I have a few things I’ll clarify for ya.
1. Up and neutral/ forward and back scapula don’t really strengthen your scapula/shoulders, these movement are included to teach you Scapulohumeral rhythm which is important to work on before things like static spins and overhead grips. Many pole dancers have been told to keep their scapula pulled back and down at all times which isn’t what you want at all.
By all means keep doing them but to strengthen your shoulders choose any of the 8 shoulder exercises listed in the Strength and conditioning section: The first exercise is this one https://www.studioveena.com/tutorial/front-raise-903/ the other are listed after.
2. The side crunch will target your obliques which is the side of your trunk. It’s a good one, but if you want to train your “six pack” abdominal muscles, The ab switch is a better option for that. Here’s the link https://www.studioveena.com/tutorial/the-ab-switch-great-for-new-moms-951/
3. I can save your the effort of needing a step and reduce the risk of potentially from the step for your invert strength work (if i’m visualizing it right)! Here’s my version of a strength building Invert pull up we do in the Invert class, it starts at minute 26:33 🙂 https://www.studioveena.com/tutorial/invert-class-day-2/ Sounds similar without the risk of not being able to move the feet fast enough to catch yourself should your grip slip.
4. Basic pole climb is great for that!
5. Squats on the pole are awesome and a great warm up, but you’re trying to strengthen for inverts there are better options like: Leg hook crunch, Pole leg lifts, Hip flexor lifts or V sit compressions. All of these are found in the strength and conditioning section (and in my Invert class).
6. I’m not sure what a chest lift is, sounds like you might be doing something similar to the exercise I shared in number 3? If so, learning how to pull up while keeping the chest lifted is awesome for inverts.
I hope that helped you understand the areas you’re targeting. The number of reps look good 🙂
You’ll find tons of strength and conditioning routines you can follow (both on and off pole) so you don’t have to plan your own if you want to save time. I can direct you to one or a few if you tell me what your goal is. Also if you wanna look on your own they’re all under the Warm-up, strength and conditioning section
You can add any tutorial to your favorites on your profile so you don’t have to search for them every session. https://www.studioveena.com/categories/routines-strength-and-stretch/
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This is very helpful. Thank you.
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You’re very welcome!
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