The Stands Routine
STRENGTH BUILDING – Length 25:00 – Items needed: None
I have had many questions about training all kinds of “stands: Handstand, Forearm stand, Elbow and headstand. I decided to record and share one of the routines I created to train myself over the years. Even if you can’t do any of the listed moves, you will still benefit from this routine.
Tips to help you get the most out of this workout:
- Always watch the related videos listed before doing any workouts or routines. This will insure you’re familiar with each of the exercises used in the routine.
- Track your sets and reps. Don’t worry if you can’t do all of the reps I suggest. Instead make sure to write down how many you did do so you can try and do one or two more next time.
- This workout is suitable for those who are new to pole.
- Make sure you’ve been cleared by your health professional before starting any exercise programs.
- Always leave a day of rest between workouts when your starting or just getting back into exercise.
- To build strength, use this routine 2-3 times a week for 4-8 weeks.
Click the pink text if you’d like to go directly to any related video used in this routine. The links will provide you with more information about each tutorial, including, it’s description and related videos.
Veena this is such a great idea. Thank you!
Thank you, I hope you find it helpful!
Very! I watched it this Morning during breakfast and am gonna try it this afternoon after work. 🙂
How did I not see this routine before? Thanks Veena this is exactly what I need!
I hope you find it helpful!
I feel like I missed a lesson somewhere – what is the difference between an elbow stand and a forearm stand?
The elbow stand is in the beginner section, it’s introduced about midway through if you’re going in order. You’ll see the elbow stand in the related lessons below 😊
One of my favorite routines!
And I just found the Forearm stand in the Exercise section. Thanks!
I feel comfortable in elbow and handstand, but forearm stand is very awkward for me to do.
Forearm is almost harder than handstand, you need very strong and flexible triceps 😊
I did both when I was a young girl in gymnastics but now at 58 I worked back up into an easy handstand (Yayyy)but the forearm not so good. I think for me it is a flexibility issue more than a strength issue. Thanks to your site I am stronger than I ever was, even when I was in the Army after basic training and jump school!!! At 56 was the first time ever in my life I could do a full military style pull up:)
Wow that’s great! Pole dance is the best!!!! 💪ðŸ»ðŸ’ªðŸ»
This routine is awesome Veena, thank you so much!! These little exercises on the beginning feel great! Definitely trying to stick on this one to make progress!! 🙂
This is amazing! Will this help me with lifting into iguana mount, too? I’m having issues activating my core while I’m folded in half and I’m not sure if that’s because I need to learn how to use the muscles, or I need to strengthen the muscles. I can iguana mount and elbow stand by pushing off from the floor and hooking my foot but this does not look sexy or safe so I’ve stopped doing both moves for now.
Yes, this will help with the Iguana mount too!
Hi Veena! When I try the second variation (the one with the bended leg) I totally forget to breath! What is the right timing for breathing in and out? Thank you! 🙂
Whatever feels natural! The fact that you realized you weren’t breathing is good! Now relax and do what feels natural.
wow! this was really helpful and I’ll be revisiting. elbow stands are my nemesis – i do them against the pole. i made a lot more progress than usual today with this work out – thank you !
Awesome!