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The Pole Sit is a must-know fundamental trick. You'll be using the Pole Sit not only as a trick but often as a way to transition into other tricks. Please don't feel rushed to remove the hands, take your time. Removing the hands is just a variation. I'll teach you how to do Pole Sits on static pole, and spinning forwards and backwards with bonus variations for the upper body.
Looking for a class-like experience? Head over to Veena's Classroom and try my Pole Sit and Pole Holds class!
If you'd like to learn even more, click the pink links below for direct access to related tutorials. These links provide informative descriptions of other exercises, stretches, and suggested sets and reps.
NOTE: A warm body and pole are a must for this move.
Muscles Strengthened: ADDUCTORS
2 comments
I am just a beginner so I can only really get into a sit from crouching down a bit, not from lifting my legs. I’ve started a bad habit of jumping into my sits. What exercises can I do to strengthen my muscles that will help me lift my legs and stop jumping?
Hello. The first thing you want to address is the position of your hands and arms in pole hold. This video has more tips for that https://www.studioveena.com/tutorial/veenas-tips-for-pole-holds-live-lesson-free-1731/ If adjusting your pole hold doesn't help reduce the need for jumping then do the 7 exercises listed in the description (click the pink text) of the Pole Hold tutorial will help. https://www.studioveena.com/tutorial/pole-hold-all-levels-847/ If you're not already, I suggest working through the 30 day take off program as it will provide guidance for exercises and stretches to improve things like the pole sit. https://www.studioveena.com/categories/30-day-take-off/ Let me know how it goes!