These drills will help you build strength and technique needed for more advanced spinning pole tricks.
DON'T let your body drop, try and keep the arms bent and use the legs to hold too if needed. This position will strengthen your biceps and lats
This routine does not require you to follow along. Instead watch in full and when you are ready, try out different options like entries, hand placement, leg positions and exits. Dancers who are new to shoulder mounts should work on the first two
The crucifix is a great strength builder and we will be using our crucifix as a way to transition in and out of moves. Don't worry about releasing the hands at first, this takes time. Remember to switch sides, swapping hand and leg placement.
The pole sit is a must know move. Many other moves will start from this position. Do not feel rushed to remove the hands, take your time. NOTE: A warm body and pole are a must for this move. Strengthens: ADDUCTORS / GLUTES / ABDOMINALS
This is an 8 minute, core strengthening warm up. It can be used on its own at any time to condition the core or as a warm up. Intermediate and advanced dancers should try using it before or after the pole strength routine for a great workout. It's
Spin Grip - Forward 2 Hands. In the fireman spin you'll be lifting both feet off the floor. This is one of the more advanced beginner spins. We'll cover both static pole and spinning pole. Remember beginners should stay with the static from standing
Think of this as the sister move to the Ballerina. This variation also requires shoulder, hip flexor, and quadriceps flexibility. The front of the shoulder/arm pit will be against the pole and your hips are open. Strengthens: ADDUCTORS / HAMSTRINGS /
This video will help you to prepare for successful stretching sessions. ALWAYS STRETCH BOTH SIDES OF THE BODY. Lessons are organized by muscle groups. foam roller lessons have been placed before each muscle group. Perform all lessons at once or pick
This video explains how to use Veena's lessons. Please watch before moving on to other lessons. Beginners should use the pole strength lessons and conditioning lessons for the first 2-4 weeks. Then move on to pole work. For a great start try our 30
Another version of climbing the pole and a great muscle builder too. I'll show you three variations. Beginners feel free to give this one a try. Remember to keep your chest up and watch your form. This is a tough one! This climb requires more