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pull up on the pole
I want to be able to do a pull up on the pole but it is not happening. what can I do to work on this? I can do a pole hold. me, standing there willing my muscles to pull me up is not doing anything. haha! what are good exercises for this
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7 Replies
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any exercise that build your arm muscles probably?push ups or weights..
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I’m wondering the same exact thing, I try and my toes just never seem to come off the ground! );
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try the scissor climb. Basically your only using your arms to climb, but you do put your legs on the pole. ok does that make sense? https://www.studioveena.com/lessons/view/18f06262-b91f-11df-856f-001b214581be I use this for arm strength building.
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climb part way release legs and hold your arms in a locked position holding yourself up as long as you can repeat often to build the strength then you will find you can lift yourself into it sooner then you think! took me 3 months when I started
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Once your pole hold is solid, you can start working on negative pole-ups (AKA the lowering phase). From standing, go into a pole hold and bend your knees. Then, slowly and with control, allow your elbows to straighten and your body to lower. When your knees come to the ground, stand up and start over.
Once your negative pole-ups are solid, you can also start working on the positives (AKA the lifting phase). From kneeling in front of your pole, reach up just high enough that you still have a slight bend in the elbows and grab the pole with a baseball grip. Then, slowly and with control, start pulling yourself up. At the same time, you will be pushing into the floor with the tops of your feet. That will partially support your weight. (If you have hard flooring, you will probably want to fold a towel and place it under your feet. Otherwise this move is a little uncomfortable.) As you become proficient at this move, you will need to push less and less with your feet.
Once you don’t really need your feet anymore, you’re ready to start working on full pole-ups and/or the scissor climb Sassylina mentioned.
Good luck! =)
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What Kasanya suggested! Negatives are great for building strength, just do them slooooow, as she said.
Also things to add, try working on the Scissor climb and the lessons suggested below the scissor climb lesson to help you build strength. https://www.studioveena.com/lessons/view/18f06262-b91f-11df-856f-001b214581be
For off pole training try some of the back and bicep exercises in this video https://www.studioveena.com/videos/view/52f90381-4458-4123-99e5-41150a9aa0eb
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Yay! thanks everybody. I haven’t thought of a lot of these exercises.
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