Basic Pole Climb
This style of Pole climb is all about building strength, this means it’s important to train both sides equally. Even if it feels too hard on one side, keep trying, it’s ok 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. Also, this 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 have questions or would like to see all of the information for each related tutorial such as, descriptions other exercises, stretches and suggested sets and reps. These are provided within each individual tutorial. Here is a list of links to take you directly to each related tutorial listed here.
Muscles Strengthened: ADDUCTORS / QUADRICEPS / HAMSTRINGS / TIBIALIS ANTERIOR / GLUTES / ABDOMINALS / LATISSIMUS / TERES MAJOR / PECTORALS / POSTERIOR DELTOIDS / TRAPEZIUS / RHOMBOIDS / BICEPS
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?
Oh! Sorry I haven’t gotten around to adding the related lessons for this one yet. I will do that today for ya!
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://studioveena1.wpengine.com/lessons/view/5e2b2799-f7a8-4696-9e5e-2c27ac110005
Thank you! 🙂 I completely forgot about that lesson. Will revisit tomorrow for sure. Thank you!
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?
I’d say work on this https://studioveena1.wpengine.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!
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?
Of course! It’s a great way to build strength
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.