Upright Split Grip preparation/conditioning

JeHanne started this discussion · 12/23/2011

Hello all, I did a forum search for split grip but found inverted split grip and not exactly what I was looking for. Hopefully did not overlook it. I have Veena's lessons and I have viewed the Split Grip lesson, I understand the hand placement and the push/pull concept. My dilemna at this time is strength... I need to build it up for this move. Can anyone provide suggestions on how to build strength to be able to do an upgright split grip? This is a grip I do not know how to condition for. Would appreciate suggestions!!! Thank you!

3 replies

PoleFitMom · 12/23/2011
The biggest thing I try to focus on are my shoulders. I like to think down and back - You don't want to sink your shoulders to you ears. I engage my shoulders and almost try to stick my chest out a little. Pulling with the upper arm (I use my dominate arm in the upper position) and pushing my lower arm (wrist up). I hope this helps a little. Have you worked on the carousel spin yet?! Start there!
Veena · 12/23/2011
What moves are you looking to use the split grip for? If its for spins... regardless of the bottom hand placement, you want most of the weight on the top arm. Like PFM said engage the scapula. The bottom hand is just there to keep you moving away from the pole really, not to hold you up. If your looking to do static holds check out this lesson https://www.studioveena.com/lessons/view/4d2f086d-9d38-4e2f-8f09-0b800ac37250 and start with the partial split grip first, this will allow you to use the biceps too, putting less stress on the shoulder and wrist. Conditioning for all split grips would include: shoulders, wrists, and hands. There are lessons that focus on all of these areas in the conditioning section. The descriptions list the muscle groups used and all muscle groups are listed together. :) climbs (all variations) are one of the best strength builders so work on theses as well.
JeHanne · 12/23/2011
PFM, Thank you for your reply and suggestions on some pointers for this arm position. In all honesty I am still adjusting to the push/pull mechanics. It is getting more comfortable with practice. I will work on carousel spin to gain some muscle memory and strength. Veena, I want to use split grip for thigh rest. Once I am comfortable with thigh rest and split grip I would like to move into spit grip spins. Thank you for the lesson link and also the conditioning suggestions. I will get busy on my climbs and other conditioning exercises. I love the shoulder conditioning lessons by the way! Thank you so much ladies! I do really appreciate your help. This will help me focus while I work toward my split grip goal. This is my current pole goal... split grip!!!