[Veena]

If you’re concern there is a physical problem, say from an injury, please see a doctor or PT. Feeling stuck, stiff, cracking, snapping and popping are normal as long as there isn’t sudden sharp, stabbing, numbness or tingling.

How long have you been pole dancing and how long have you been working on your hip strength and flexibility?

Are you following a program here, doing self-guided training or not currently a subscriber? No worries if you’re not a paid member, knowing what you’re working on and a little bit of exercise history will help me provide more guidance if needed.

For now, as long as you don’t have some preexisting condition, it sounds like you need to focus on strengthening your hips and also stretching. If you have access to my tutorials these exercise tutorials would be helpful.

V sit compressions

Clamshells

Hip external rotations

Lying V straddle

Butterfly stretch

If you’re interested in following along with a workout designed to improve this area here are some you can try.

I highly suggest this one, Hips and Pelvis routine https://www.studioveena.com/tutorial/hips-and-pelvis-routine-live-lesson-1810/

Here are some other good ones too.

Active middle splits routine https://www.studioveena.com/tutorial/active-middle-splits-routine-live-lesson-1574/

Tick tock leg routine https://www.studioveena.com/tutorial/ticktock-leg-routine-792/

Yoga block lower body work out https://www.studioveena.com/tutorial/yoga-block-lower-body-workout-live-lesson-695/

[Veena]

Awesome I hope you enjoy!

[Veena]

Thanks for helping answer webmaster!

I want to add that if you have the handyman install it they tend to over tighten because they don’t understand how they work. Here’s a video that will help you determine if your pole is too tight or not tight enough. https://youtu.be/7XioDJNHBJk?si=8Ix0ibgcIZfZmqkx

[Veena]

Wonderful!! Thank you for the update too 💜

[Veena]

💯 🙌

[Veena]

You’re very welcome!

[Veena]

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/

[Veena]

You’re very welcome! A gold pole can be titanium gold or brass, which are two very different finishes so make sure you know which one it is if you purchase that one 💜

[Veena]

Hi there, it’s Veena!

I have both xpoles and platinum stages poles and they’re now actually the same company! On the platinum stages website they no longer sell the model of removable pole you see referenced in the older posts here. They only sell the xpole as their removable option.

However, if you want a permanent pole, it looks like they still have the original options for those. I have a brass 38 mm platinum stages pole and I was wonderful, they now only sell the 45 mm pole though. The down side is I’ve moved and can no longer us the pole as my ceiling is not tall enough.

Xpole is great and I’ve have around 16 different poles over the years and find them to be the best option for anyone in the US.

You’ll also want to get her input on the pole because she needs to decide on finish and diameter as it’s not about the color but about the climate and skin type that will determine the best fit for her.

Here are some videos to help you both:

How much space do you need https://www.studioveena.com/tutorial/how-much-space-do-you-need-for-a-pole-at-home-free-1460/

8 pole finishes reviewed https://www.studioveena.com/tutorial/8-pole-finishes-reviewed-free-1264/

What diameter to choose https://www.studioveena.com/tutorial/what-diameter-pole-should-you-choose-free-1459/

How to choose an online learning resource https://www.studioveena.com/tutorial/how-to-choose-a-pole-studio-or-online-pole-tutorials-free-1802/

I’ll also throw in these videos:

Stage pole or removable https://www.studioveena.com/tutorial/stage-pole-or-removable-pole-free-1727/

How to create temporary flooring (just incase there is carpet in the space) https://www.studioveena.com/tutorial/how-to-create-temporary-studio-flooring-free-1414/

Let me know if you have any other questions!

[Veena]

Hi there! I’m glad you’re healed 💜 With your background I would say you can start with Beg level 1 but if that seems like too much for your wrists the. Drop to the take off program.

Please don’t hesitate ask questions or share video links with me if you have a concern or would like me to check your technique 😊

Welcome back to pole dance!!

[Veena]

I can see the top hand is too low which is why you feel you can’t hold yourself. Gripping too close the the body make it feel like you’re gonna nose dive!! Not fun! I know a lot of places teach this as a beginner or intermediate trick but I have it listed as advanced because it requires a lot of hand strength (which is why it’s listed after spins) and you also need to develop grip control in your hands and thighs to allow your body to slide into place like dropping the hips in Superman. Does that make sense?

You’re not doing anything wrong, it’s looking very good, you just need more time and practice.

You could do my VIP plan for Superman if you like! It’s a week long plan just for Superman https://www.studioveena.com/tutorial/week-10-superman-1155/

Let me know if you have more questions, you’re doing great.

[Veena]

Ok that helps me know how to direct you. I don’t suggest picking tutorials at random. I strongly feel people have the best results and safest learning experience when they follow the order in which the tutorials are listed, or pick a 30 day program to follow. Not working on tricks in order often makes the learning process harder and longer because you’ve not taken the time to learn the basics that allow tricks to build on themselves.

I have made a little video of this transition for you and will post it with tips later on. However, I don’t want you to attempt it until you feel %100 secure in your Cross ankle release or Cross knee release.

Work on the Cross ankle release https://www.studioveena.com/tutorial/cross-ankle-release-1034/ or Cross knee release https://www.studioveena.com/tutorial/cross-knee-release-1032/ and the related videos until it becomes very comfortable.

[Veena]

If you can answer my questions, I’d love to help you figure this out.

I’ve made a little video doing this combo, but I don’t feel comfortable sharing until I know where you are in your progress here 🙂

[Veena]

Great! Remember I tell you never do more than 10 attempt per trick! This helps prevent injury and bruising, also you shouldn’t train the same trick day after day, rest days are just as important as training. In fact taking a day or ever a week off of training a trick can allow your brain time to process and when you come back things will click!

[Veena]

Ok first, how solid is your Brass monkey and which entries have you tried from my tutorial? What programs have you finished or are working on, it’s ok if it’s none. Also if it’s none, are you following the Advanced lessons in order or just trying tricks you find interesting?

Knowing these answers will help me safely direct you.