Off the pole conditioning
- cindylambert7
- Aug 6
- 2 min read
Off-pole conditioning exercises for pole dancing focus on building strength, flexibility, and endurance in areas crucial for pole work, but without using the pole itself. These exercises can help improve grip strength, shoulder stability, core engagement, and leg power, all vital for executing pole tricks safely and effectively. Examples include pull-ups, push-ups, planks, lunges, and various core and leg exercises
Upper Body Strength:
Pull-ups: These are a fantastic exercise for building back and arm strength, essential for climbing and holding positions on the pole.
Push-ups: Work the chest, shoulders, and triceps, improving overall upper body pushing power for various pole moves.
Dips: Target the triceps and shoulders, crucial for extending arms and supporting weight on the pole.
Dumbbell Rows: Strengthen back and arm muscles, improving grip and control on the pole.
Shoulder Press: Essential for shoulder stability and control during pole work.
Bicep Curls: Enhance arm strength and grip for climbing and holding techniques.
Resistance Band Exercises: Simulate pole movements and target specific muscle groups using resistance bands.
Core Strength:
Planks: Strengthen the entire core, improving stability and balance on the pole.
Russian Twists: Work the obliques and improve core rotation, important for spins and transitions.
Leg Raises: Engage the lower abs and hip flexors, crucial for leg holds and inversions.
Crunches: Target the abdominal muscles, improving core strength and stability.
Reverse Crunch with Hip Abduction: A more advanced core exercise that also works hip flexibility.
Leg and Hip Strength:
Lunges:
Strengthen legs and improve balance, essential for climbing and pole spins.
Squats:
Build leg strength and stability, crucial for supporting body weight on the pole.
Calf Raises:
Strengthen calf muscles, improving ankle stability and control during movements.
Glute Bridges:
Strengthen the glutes and hamstrings, which are important for hip extension and stability.
Leg Lifts in Straddle:
Engage inner and outer thighs, improving flexibility and control in straddle positions.
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