FREE Pole Hold Tutorial
The Pole Hold is a fundamental move. It can help protect you from injury, it builds strength and allows you enter smoothly into more advanced pole work. Understand this is a strength building move, as a beginner, it may be challenging but that’s a good thing! I do not expect anyone to be able to lift both feet off the ground right away. I provide a few variations so feel free to use any of these until you gain strength to lift the feet.
Check out my Veena’s Tips for Pole Holds tutorial if you’d like to learn even more about this move.
feeling pain in the wrists or elbow? Click here to try this tip I shared on Instagram.
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: LATISSIMUS / TERES MAJOR / PECTORALS / POSTERIOR DELTOIDS / TRAPEZIUS / RHOMBOIDS / BICEPS / ABDOMINALS
If I just focus on this lesson for a few weeks do you think IΓ’β¬β’ll have enough strength to at least hold myself for a second and lift my foot cause right now I have no strength and I really just want to at least be able to practice these holds but I canΓ’β¬β’t even really practice these. I canΓ’β¬β’t even do the beginner variation so how am I supposed to build strength Γ°ΕΈΛΒ
When I try the thigh variations my stomach kinda gets in the way and I canΓ’β¬β’t get a good grip and I just slide right down Γ°ΕΈΛΒ
I suggest following the Take off program instead of just trying to work on the pole hold over and over. We work on other strength building stuff to help you work up to the hold. Most women can’t do this right away.
Ok and how long does it typically take people to be able to hold themselves at least in a pole hold? I imagine itΓ’β¬β’ll be longer than 30 days since IΓ’β¬β’m not doing an arm workout the whole 30 days.
Most can at least do a quick lift of one foot by the end. It’s more than just your arms working, which is why the programs are helpful Γ°ΕΈβ’β Make sure you’re not gripping the pole too low, this will make it much harder.
Jasmine, I made a new tips video for the pole hold because it’s the most common question I get from everyone. Hope it helps Γ°ΕΈβ’Β https://www.studioveena.com/lessons/view/63b89ef4-0764-40ee-99d2-6d88ac110005
Thanks for the tips but I think for me my stomach is just too much in the way even when I try to use my thighs to grip because of my stomach it takes me out of a neutral spine and itΓ’β¬β’s hard to engage my core and hold myself. IΓ’β¬β’m stuck IΓ’β¬β’m not sure what to do to practice this?
If you share a video of your attempts I can help you make the right adjustments for your body. You can upload here on your profile and post the link in this comment thread or send a private video link to cert@studioveena.com if you don’t want anyone but me to see it.
I just emailed a video I donΓ’β¬β’t mind sharing the video if that will help others but I just sent it privately for now. Thanks for your help
Got it will reply in that email π
When spinning on the pole in hand grip (both hands close together and bent), my body is twisting to one side of the pole vs staying straight in front of the pole. Any tips? TIA!
***just to add, my body is pulling towards the side of my bottom arm in both directions.
Hi there! That’s pretty common. Have you watched my video for the pole hold spin? https://www.studioveena.com/tutorial/pole-hold-spin-1027/
Usually what happens is you need to work on strengthening the obliques, abdominals and lats to help hold you in place. Also are you using static or spinning pole? I suggest working on static first, doing the hops, then make the “lift” a little longer every practice. Most people can’t hold perfectly vertical right away.
Working on all of the related lessons and the related lessons in the Pole hold spin will help you strengthen the areas needed for this.
If you’re still having trouble after a week of practice send me a video link and I can help you troubleshoot.
One last thing, try thinking about pulling the hip of the lower arm towards that side, this will help balance it out, but it does take strength to do this.
Webmaster just got an email from you, I think you meant to reply to me on this video?? In the future, if you hit reply on the email from your email, I wont see it, only webmaster (my husband) will. Thankfully we’re working side by side today so he caught it π
Instead you click the oblong purple “reply” button on the email under the text of my reply.
To favorite a video you’ll see a heart at the bottom of the description.
Thanks – sorry — just joined and figuring everything out π Appreciate the quick responses!!
No worries, I’m happy to help
**there is no purple “reply” button in the email…just a button that takes me to the page with comments. having said that, I can reply directly in this comments section vs. from email. Thank you!
Thatβs the correct button, the one that got you here.
Hello, I’m finding this very challenging. I feel like I have the strength to hold my body weight up, but as soon as I lift my second foot off the ground, my hands slide down no matter how hard I grip the pole. I tried washing my hands and cleaning the pole, but I still slid down immediately, no matter what I did.
Hello! It is a challenging hold and it’s part of my strength building method. Can I ask have you already been working on my strength exercises for at least 2 weeks before trying the Pole Hold? The strength exercises are listed in two ways. The first is below the main video, you’ll see related lessons listed. These will auto play through and they are there to provide more assistance with the skill in the main video, they’re not random. The second listing is in the description where I provide direct links to the related videos. I added these direct links if anyone wanted to see descriptions or related videos for the skill listed in the related lessons. So you have two ways of learning! π This video explain it as well https://www.studioveena.com/tutorial/total-beginner-program-welcome-30-day-take-off-free-1578/
If you’re just try it for the first time. This move is not something I have beginners do without preparing first. Something else that will provide more help is to read the descriptions for every tutorial. Descriptions provide tons of helpful tips like other videos and exercises you should be working on to build strength for this skill. In this description you’ll see a pink link that says TIPS FOR POLE HOLDS along with other info.
Did this help? Please let me know if you have other questions.
@MandiCandi was my answer helpful? Do you have any other questions?
Thank you! I actually ended up getting some pole grip that a friend recommended which helped immensely!
Yep, nothing wrong with using grip aid!