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This style of pole climb is all about building strength, which means it's important to train both sides equally. Even if it feels too hard on one side, keep trying. It's okay if you don't actually achieve a climb right away.
Because this is a strength-building climb, I do not want you to use a Push Grip. Instead, you'll work with the Pole hold or modified pole hold.
Please keep in mind this is not something that everyone will be able to do immediately, but it is very important to work on. Keep showing up to practice this. You haven't "failed" if you don't achieve a climb right away. For some people, climbs might take a week or a few months.
I'll teach you how to do the basic climb on static and spinning pole.
You might also enjoy my Veena's tips for crucifix to help you better understand the mechanics of using the legs to climb.
If you would like to see what exercises you can do to strengthen for this skill, please see the links below, as they provide more relevant information to help you with this trick. Be sure to read all descriptions.
Muscles Strengthened: ADDUCTORS / QUADRICEPS / HAMSTRINGS / TIBIALIS ANTERIOR / GLUTES / ABDOMINALS / LATISSIMUS / TERES MAJOR / PECTORALS / POSTERIOR DELTOIDS / TRAPEZIUS / RHOMBOIDS / BICEPS
20 comments
The point of contact on the front of my foot is bruised even though I put most of the work into my grip… any suggestions?
Bruising is normal at first, but make sure to keep your attempts under 10 times ice as soon as you’re done practicing and if you have the ability to try some THC cream on the bruise it works like magic! If it keeps happening, try wearing a sock on the foot that you tend to hook.
I’m not really meant to put too much weight on the front of my foot. Ok thank you!
If you’re not meaning to over use the foot. Make sure your POCs are correct watching the tips for crucifix video can help with that too. The link is in the description here.
Of course! It's a great way to build strength
I noticed that I never really learned the basic climb. As I started pole dance I took a 6 weeks basics workshop. There we learned the forearm (performance) climb with switching legs and forearms. Should I still learn the basic climb now?
I'd say work on this https://www.studioveena.com/lessons/view/5e854e28-e028-427a-ae12-4a7cac110005 doing about 10 - 15 reps on your bad side each time you train. Also working on the Beginner lower leg grip hold might help you train that stubborn side 🙂 Let me know if that helps...in a week or 2!
This one also?
I believe these links are from lessons that are no longer available. Did you have a question you need help with?
I always try every move first on my good side, then on my bad side, then my good side again, etc.. but this is the only move up to this point (started in January 2020, thanks to the lockdowns I haven’t been able to practice the entire time though) that I cannot do on my “bad side” with my other leg in front of the pole.. I just can’t do it, am I alone in this? What can I try?
Thank you! :) I completely forgot about that lesson. Will revisit tomorrow for sure. Thank you!
Ok, they're added. Remember when you let go with the legs you now are holding the whole body with just the arms, this takes time to build up strength. Keep doing pole holds and do these drills 3 times a week if you can https://www.studioveena.com/lessons/view/5e2b2799-f7a8-4696-9e5e-2c27ac110005
This kink does not work anymore?
Oh! Sorry I haven't gotten around to adding the related lessons for this one yet. I will do that today for ya!
Hey Veena! Do you have any recommendations for conditioning for multiple climbs? I am off the ground, I can regrip my hands, then I don't know if it's a brain thing or a body thing but as soon as I let go with legs, I slide back to the ground. I'm gonna assume the pole hold is where it's at, but I don't know if there is anything else?
Hi Veena, I wonder if you could help me with my pole climb? I posted a video of me practicing it today: https://youtube.com/shorts/ciASMMohbts?feature=share The issue I keep facing is not being able to easily engage squeezing the back of my calves/front of my shin with the pole. when I try to move up the pole it feels like the tops of my feet take over and I can’t seem to comfortably engage the right muscles. I’m getting huge bruises on the tops of my feet. The pole doesn’t seem to stay between my knees for long. Also, I’m not sure if my grip is correct in my upper body either. Any advice?
First did you know paid members can now upload videos directly onto the website? You don't have to use YT. Just wanted to let you know. It's still ok if you would rather use YT but the ability is here. How long have you been training the basic pole climb? It's looking very good. Remember this pole climb is a strength building climb so it's harder, and not as"pretty" or smooth looking as a performance climb. Because of the arm positioning used for this climb (yours looks great) it can take time to work out where to place the legs as you don't have the same "anchor" effect of using a push grip. What happens is because the pole hold grip doesn't allow you to hold the body away from the pole, placing the legs feels a bit awkward because the legs tend to slide past the pole when you go to re-grip them. There's nothing that I can see that you're missing as far as skill, for me, this climb always feels odd. Just remember it's for strength building so it's not really to be used in choreography. Does that make sense?
I didn't know that we can upload directly to this site! That's great, I'll definitely be doing that from now on :) I've only been training the pole climb for a month or two - I am currently working through a foot injury and I had to take some time off from pole, so I haven't been able to be consistent with my pole training. I think I just thought I was doing something wrong because it's super painful on the tops of my feet whenever I practice this strength building climb. I heard it takes time to build up a tolerance for it but I didn't know if it was just an issue with my form, or it was normal. But I do get what you're saying, thank you Veena!
No problem yeah this one tends to be a bit more painful because the first contact when you’re doing your second climb is your ankles and feet and you have to kind of push away. The performance climb is much better.
This is a relief to hear, I’m looking forward to when my shins/feet are a bit more conditioned for this climb ?