Forums Discussions Upper Body Strength

  • Upper Body Strength

    Posted by megs982 on April 6, 2010 at 11:15 pm

    So, I have received my very first pole (xpert) it all set up ect…Got on, got right back off Obviously i am in need of some MAJOR upper body strength..What are some things i can do (on/off pole doesn’t matter) to build that back up? Whats worse is my 7 year old daughter started playing on it and i got jealous. She’s a natural and started going upside down already Now she thinks she’s miss queen b bc she can out perform mommy LOL..anywho..any ideas? and if so how long till i start feeling the improvement with it?

    Kobajo84 replied 14 years, 1 month ago 6 Members · 9 Replies
  • 9 Replies
  • Tabbycat

    April 6, 2010 at 11:33 pm

    Your first time on the pole can be a little unforgiving sometimes…I felt like I’d never be able to climb the pole gracefully My first day..a few days later I was climbing it all day. Some great exercises are Push-ups! Another great one for building up strength and pole awareness is practicing handstands against your pole! Try wrapping your legs in different positions, splits…Practice the "Butterfly" move in a handstand position.

    Another one that’s great for your back muscles, and arms is to find a sturdy chair or a table, With you back to the chair (or table) go into a "sitting on a chair" position, with your arms behind you, Bracing the edge of the surface. Using your arms, Lower yourself down, and then back up into a "seated" position.

    Practice those spins! The do build strength and pole awareness! And try practicing climbing the pole often, and when you’re ready, Sitting on it If you are really new to pole, It’s not a bad idea to invest in pole shoes with ankle straps! The material is made to stick to the pole, and makes climbing it one billion times easier!lol! I’m sure Veena has a lot of lessons that could help you with strengthening as well. She has the whole system set up really well

  • megs982

    April 7, 2010 at 12:55 am

    Thanks for the response! I will give those a try.. i can do handstands against the pole pretty good…I’ve "tried" sitting on the pole LOL..didn’t work out too well..and sry for the odd question but is it suppose hurt your ummm hooha sort of? dont know how to word that right so sry in advance LOL. My biggest issue also is the slipperiness (is that a word?) i wipe my pole down alot..but for the most part i can’t get a good solid grip on it without sliding.

  • Tabbycat

    April 7, 2010 at 1:01 am

    It might hurt your hoo-ha if you hit it against the pole…Very uncomfortable. But I think you just need to find the right position. You want to be sitting on a meaty part of your thigh…It will hurt the first few times…After a while it becomes second nature. You’ll know when you’ve found the spot I’m talking about. i use green works windex on my pole to clean it and it tends to help a lot for grip. You also want to make sure your pole is "warmed up" before you try sitting on it. Do some spins and things to get it warm, That way your skin sticks to it when you climb up it. You won’t stick to a cold pole. I hope that helps

  • Runemist34

    April 7, 2010 at 2:45 am

    Hey there…so have you been poling before? Any lessons, ect? Because I know that, for me, climbing was out of the picture for a long time, and after approx. 3 years (oh god, has it been that long?!) I’ve started to do inversions. For me, it’s all about safety, and I know that for a long time I wasn’t strong enough!
    I devoted my time to spins. I still do, most of the time. I moved from Fireman to Back hook, and am now working on things like the Reverse grab, and even the Roxy Spin! I find spins are a simple and easy method to work a lot of your arms and core, without having to be super hardcore about it.
    Still, after a while I’ve gotten used to spinning, and don’t need to work as hard. Thus, I’ve been climbing a bit, doing more holds, and worked Resistance Stretching into the mix, so that I can gain strength and flexibility.

    So, if you’ve got some major pole background, then I’d say, work with what you know, and move slowly, because it’s not all going to come in a day…no matter what our 7 year olds or menfolk can achieve. If you haven’t got some impressive fitness background, then take it easy! Inversions and such are dangerous, and should be approached with caution…much like a wild animal! You could fall if you don’t have the strength, and then you’d REALLY have an issue!

  • megs982

    April 7, 2010 at 12:08 pm

    Yeah, definetly not doing inversions anytime soon lol..Just playing with spins and climbing..Its all i can do at the moment and i have accepted that.. The most i have poled is out at the club with friends..Yesterday, i gained a high level of respect for all of you ladies and what you can do. You never realize how hard it is, and how much strength it takes until you actually sit and try it. You all make it look easy too! lol Foot is still sore a little bit today.. So, i should probably give myself some more resting time.. work on those push ups ect in the meantime tho

  • SissyBuns

    April 7, 2010 at 2:06 pm

    Do not let the kid discourage you. They’re always better than us LOL. Both of my little ones can invert and my son (who’s 6) had a Reverse Grab before me! LOL
    Pushups are awesome and I always encourage adding weight training into your routine because it’s a great way to build strength but one of the tried and true best ways to get stronger for pole is to keep poling. As you practice more you’ll get stronger and your grip will get better. When I first got my pole I couldn’t hold on to save my life. I think it’s like that for most beginners.

  • Veena

    April 7, 2010 at 2:36 pm

    I have a bunch of strength training moves you can do with your pole in the lessons here, so if your looking to learn from home check them out! I don’t recommend that beginners start off with spins, they are harder on the wrist, elbows and shoulders, then most people realize.The lessons focus more on preparing your body for pole with other fun moves.

    Isn’t it funny how kids and men seem to have all the strength we don’t…grrrr its not fair! You’ll build up strength in no time though

  • megs982

    April 7, 2010 at 3:37 pm

    i got the 60 day lessons this morning and im enjoying them My wrists are pretty good from always working them out in cheer (i coach) but they still need some more strength. I practiced and practiced my pole sit down this morning (i know i shouldn’t have but it was driving me nuts tempting me sitting next to me in my living room) legs don’t hurt so much today..but got my plank for a few seconds..I was proud of that..but off to rest till friday when my youngest goes back to preschool and the older two are in school. They hog my pole when they are home lol. But anywho.. thank you guys for your imput..and thanks for making the lesson video’s

  • Kobajo84

    April 7, 2010 at 5:12 pm

    (I’ll prob re-tell you this later when I talk to you but I wanted to post it too…)

    Hooha Ow…
    That "Indian Burn" feeling between those thighs…I found that keeping an ice pack handy really helped ease the burn. After awhile your skin gets used to it and its no longer an issue. There will be a lot of pain in several different contact locations of your body as well as bruising. In time all this will subside, bruises are minimal, and skin burns are no longer. It DOES get better, you just have to be patient.

    Upper Body Strength
    Practice doing bilateral spins to build strength on both arms. I also found just holding myself up in a split grip with legs in an open V pose helped me build a lot of indurance. I would just hold myself as long as I could and after about 2 weeks I really noticed a huge difference with my strength tolerance. Handstands and elbow stands against the pole really helped as well with increasing balance and core strength. Focus on controlling your leg movements in your handstands like someone mentioned the butterfly handstand- it’s a very pretty pose.

    Pole Sitting tips
    Don’t climb up really high at first- just break those thighs in low to the ground then work your way up.
    Certain shoes can be really grippy with pole contact and can help you climb up easier.
    ICE PACKS between thighs!

    Good luck and I expect a full progress report…LOL…ttyl~

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