Closed Hook Spin

You'll be working on the static pole version first. Then, if you like, move on to the spinning pole option. Remember, spinning pole is always optional.

If you decide to use spinning pole for this pose, don't rush the free leg when bringing it to the pole. Think of creating a big circle with your leg while moving very slowly.

If you have questions or would like to see all of the information for each related tutorial, such as descriptions, other exercises, stretches, and suggested sets and reps, these are provided within each individual tutorial. Here is a list of links to take you directly to each related tutorial listed here.

SOS save our shoulders

Pole walk

Forearm push grip