Forums Discussions newbie and shoulder strength

  • newbie and shoulder strength

    Posted by funbun on September 9, 2009 at 7:21 am

    Hi my name is Claire, I’m from the UK, I’ve had a few pole lessons, and I have a pole at home too and practice when I can, having 4 kids and not much room doesn’t help lol.

    I was wondering if anyone can give me any tips on how to improve my strength in my arms and shoulders, I really hurt my right shoulder and had to have a break from the pole for a few months, mostly because I use the right arm more when pole dancing, because I feel more confident with that one.

    So any tips on how to improve this to stop me hurting myself again would be cool

    and does this happen to anyone else?

    thanks claire x

    Veena replied 14 years, 7 months ago 5 Members · 9 Replies
  • 9 Replies
  • CodeAngel

    September 9, 2009 at 9:19 am

    Hi Claire!

    I’m a UK girlie too

    Arm and shoulder stregth comes with time and practice, the most important thing you can do for yourself is to always always warm up properly before any pole practice session, even at home.

    My warm up normaly consists of a little aerobic (Wii Fit or something) followed by some really thorough stretching.

    Once you are full warmed up start on the pole with some really basic spins to get your body even more prepared.

    Dont ever be hard on yourself with regards to strength, this is something that builds up very gradually and all of a sudden one day you will get a move that you couldnt before. Those days always deserve a happy dance

    Dont push your shoulder to recover too soon, listen to your body and only start again when you feel fully ready.

    If you want a few strength tips then I would say:


    Pole lifts (stand to the side of the pole, hips next to and slightly infront of the pole, outside arm always as the higher arm but inside arm just underneath, then lift your knees to your chest slowly and try to pulse them there) these can be done on both side regardless of stronger arms.

    Sit ups (although it may seem that all you need is arm strength, your body also uses your abs ect
    (deceptivley sometimes I know) so if you increase your ab strength also you will find it compliments the arm and shoulder work. Your abs can also take the strain slighty from your shoulders).

    Hope this helps!!

  • RoxyPink

    September 9, 2009 at 11:56 am

    It’s also VERY imporant to do spins both ways! This really helps with building and evening out your strength!

  • funbun

    September 9, 2009 at 1:27 pm

    Thanks codeangel, some really good tips there! not having lessons anymore now so doing it on my own at home so it helps to get some good advice, your right about the warm ups, think that is where I was going wrong totally, wasn’t doing enough stretches or warm up, usually now I do a dance round the room to music as a warm up, not sure of what sort of stretches to do that will benefit me though.

    again thanks


  • funbun

    September 9, 2009 at 1:28 pm

    Thanks roxypink, yeah I am making sure that I do spins with both arms now.

  • miss fern

    September 9, 2009 at 10:32 pm

    I second everything everyone else has said so far. And would like to add…

    Women’s push ups would be a good place to start for all over upper body strength. (See for pic and technique). An even easier variation is against a wall or chair (see

    Also shoulder press (lifting weights straight up above your head, starting with your hands at your shoulders. If you don’t have weights use two things the same weight eg. 2 textbooks or something. See for pic)

    Other shoulder weightlifting exercises are is front, side and rear raises (For front hold arms down by your sides, in neutral, then raise them both up to be straight out in front of you – like a zombie. See for pics and instructions for front, side and rear deltoids).

  • funbun

    September 10, 2009 at 7:57 am

    Thanks for the links for shoulder exercise, they look like they will do the job.

    can I ask do you work out with weights before you go on the pole or is the pole enough of a workout for you now you have the strength?

    I look at all you lovely ladies doing all your moves and think omg I’m never going to have the strength to do that so if I work out with my strength and keep on poling the strength will come ?

    so frustrating I want to do them now lol

    thanks for all the advice i got

    funbun x

  • miss fern

    September 10, 2009 at 8:40 am

    Weights are a great compliment to pole as long as you don’t over-do it, coz pole is a strength training workout too, and you shouldn’t do strength training every day. All the champion pole dances that I’ve seen interviewed have extensive training programmes. I lift weights to increase the speed at which my muscles get stronger.

    Remember – Cardio every day is okay, but strength/weights (includes pole) should be every second. So your weekly routine might be something like: weights – cardio and stretching – pole – cardio and stretching – pole – rest day – weights. Whatever.

    It’s okay to do weights and pole on the same day, or on days next to eachother as long you breakup up the muscle groups worked. Eg. do lots of leg stuff (squats, lunches, leg press, hamstring curls) at the gym and then do all upper body stuff by practicing on your pole.

  • funbun

    September 10, 2009 at 12:17 pm

    Really helpful advice, thank you soo much!!

    I don’t go to the gym, but I have weights at home, also a wii fit and a workout dvd that I do, I also usually go for a fast pace walk up hills etc too.

    I guess I thought that I was pretty strong from carrying shopping and my kids in and out of car seats etc, but when I got on the pole I realised that I wasn’t lol, which kinda surprised me but i’m on to it now with avengence he he.

    again thanks

    funbun x

  • Veena

    September 15, 2009 at 8:37 pm

    Welcome! Shoulder strength is very important for pole. I have exercises for shoulders and all other major muscle groups in my online lessons. He is an important exercise I think all pole dancers should work on…

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