static pole holds to build strength

glitterhips started this discussion · 1/9/2010

i hear a lot of people talking about doing static holds on the pole to build up their stamina...i was doing this for a while with moves like chopper, aysha, straight edge etc where i would hold them as long as possible to build strength and it did help me a lot but ive been noticing im not building any more strength doing these moves and im just getting kind of bored holding them for ages. does anyone know if any other holds i can do? i feel like im kind of stuck in a pole rut again so im going to stop focusing on new moves for a while and just work on getting my strength up again. any tips anyone has would be fabulous!!!

10 replies

polebunny · 1/9/2010
i still think the best way to build strength is to climb climb climb! 😳
verticaltherapy · 1/9/2010
i still think the best way to build strength is to climb climb climb! 😳 I agree. Climb to the top of the pole only using your arms and slide down. Do about 10 reps at a steady pace and you'll see what she's taking about. 😉
verticaltherapy · 1/10/2010
i still think the best way to build strength is to climb climb climb! 😳 I agree. Climb to the top of the pole only using your arms and slide down. Do about 10 reps at a steady pace and you'll see what she's taking about. 😉 You can use your legs to hold on to the poll, but try not to push off with them. Pull the bulk of your weight with your arms. Sorry if what I said was confusing.
Avast · 1/10/2010
Climbing is a great way to build some 'guns' But my teacher has surgested that instead of sliding down slowly lower myself down with my arms ( as i was also at a pole rut and not doing much) so climbing in reverse so to speak. It's great and works really well.
glitterhips · 1/10/2010
ooh thanks everyone, i will definitely have to try climbing without my legs and i never thought of a reverse climb!!! you guys are so helpful!
Trena · 1/11/2010
Oooooh Im SO gonna try this too! (Whenever I get off my lazy ass and start poling again!!!! 😳 )
bebeduckie · 1/11/2010
have you tried the outside leg hang climb (not sure what it's called)??? that one is a killer for me and works both sides! 1. chopper on the right side, hook your outside leg 2. pull yourself up (hand above your hooked leg) as if you were trying to get into apprentice 3. now you're on your left side 4. chopper on the left side 5. repeat til you're at the top!
SissyBuns · 1/11/2010
have you tried the outside leg hang climb (not sure what it's called)??? that one is a killer for me and works both sides! 1. chopper on the right side, hook your outside leg 2. pull yourself up (hand above your hooked leg) as if you were trying to get into apprentice 3. now you're on your left side 4. chopper on the left side 5. repeat til you're at the top! I've been seeing this more and more lately and it's on the top of my list of stuff to work on when my cast comes off. I just saw runnergirl do it in her newest vid and my jaw was on the floor the whole time.
RoxyPink · 1/12/2010
have you tried the outside leg hang climb (not sure what it's called)??? that one is a killer for me and works both sides! 1. chopper on the right side, hook your outside leg 2. pull yourself up (hand above your hooked leg) as if you were trying to get into apprentice 3. now you're on your left side 4. chopper on the left side 5. repeat til you're at the top! I've been seeing this more and more lately and it's on the top of my list of stuff to work on when my cast comes off. I just saw runnergirl do it in her newest vid and my jaw was on the floor the whole time. I believe it's called a spider climb...and it is killer. But it's great for keeping both sides of the body strong!! 😀
GatorGirl4Life · 1/12/2010
One thing I have my students do to try and build strength is to start with the chair spin (on spinny mode), then reverse mid way and start going backwards, then perform the back swing out (swinging your body around the other side of the pole so that you go forwards). This combination can keep going on forever as long as you can hold on. Start going forward, twist your hips mid spin so you then go backwards, then swing your body around the other side so you go forwards again, and repeat! Your hand position does not change, but since your legs are not on the pole at all, it is all abs and upper body. I find that most intermediate level students can complete the entire combination about two or three times before their arms give out. It's a fun strength building combo that can only be done on spinny mode. Also helps build grip strength!