Shoulder Mount (with variations)
Learning a Shoulder mount is a BIG step, so give yourself time to achieve this move. In this lesson you’ll learn several grip options and several variations like the Shoulder mount, Shoulder V/straddle, Shoulder dismount, and Shoulder mount split.
You’ll learn static and spinning pole techniques along with prep moves to help build your strength and timing.
Did you know your thumb position matters when it comes using the cup grip? Let’s take a look.
A. Thumb closed – This is the most common thumb placement you’ll see, but if you feel like you can’t manage a secure grip, try the thumb open (B) option instead!
B. Thumb open. My personal favorite. This one is great for increasing stability!
C. Thumb Extended. Useful for some transitions from Shoulder mount!
Strengthens: TRAPEZIUS / LATISSIMUS / UPPER PECTORALS / DELTOIDS / TRICEPS / BICEPS / ABDOMINALS / HIP FLEXORS
I used to have this before I had to take a year off from pole. 😢 But the Veena Grip will help me get it back!
You’ll get there!
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Hey Veena, I just started practicing the shoulder mount, and my point of contact between the shoulder and the neck, on the upper traps, is now hurting, and looking like it’s going to get bruised. Is it normal at the very beginning of this move’s practice?
It can be, but that’s not something that is ok. If any trick is causing bruising first you want to make sure you’re not doing more than 10 attempts. Also if you’re new to my training with me you may not have had the conditioning that students have who start as a beginner with me. We do a lot of shoulder slides and such to prepare for shoulder mounts.
Don’t attempt the SM again until the bruising goes away. If you have access to legal THC cream or CBD cream, may also work to speed up healing.
Once the area is better limit your attempts to 5 on each side.
If you want to make sure that the pole is in the correct place, feel free to send me a photo of the bruising or a photo of your placement or video. It sounds like it could potentially be too far out to the side if you’re experiencing bruising. Unless you did more than 10 attempts, then it’s probably just over use.
[…] if you’re a total beginner you can start the process of preparing for Shoulder Mounts using this tutorial. Feeling skin irritation is normal but if you feel other pain check your […]