Day 4 Level 1
For the Pole hold choose which ever grip works best for you. For the Pole sit, remember it’s ok to enter this from standing (45 sec) instead of Pole hold until you become stronger. Work on the both at least 5 times, but no more than 10!
Then follow along with the Flowmotion pelvic tilt and Flowmotion melt. Hold the Forearm stretch for 60 seconds.
Day 4 done. I find basic pole hold easier on spin than modified as my Forearm Push Grip always wants to go to the side next to to my extended arm side when I step with inside leg and than when I complete pole hold my body is tilted and not straight.
Sounds like you might not have the forearm positioned quite right. It shouldn’t be on the edge of the pole or side of the forearm. When positioned correctly you should be able to push the body away (try it first from standing) https://www.studioveena.com/lessons/view/5e68453b-4fe4-4fcc-9944-4993ac110005
I used to be 300lbs and lost 170 of it so I have extra skin in between my legs… any suggestions for the pain I feel in the pole sit or will it just get used to it as time goes on
Pole sits hurt for everyone when starting. It will get better! Also keep in mind we are most sensitive around our periods. As you’re muscle memory begins to kick in you’ll find moves to be far less painful.
Not sure where to post this so I will here super proud of myself today I did my very first airwalk I tried to post the video here but can’t seem to figure out how to show you but ive been following your conditioning for strength building and day by day thought I wasn’t making any progress but here I am at 6 weeks able to hold my weight away from the pole with a split grip im so proud of today’s practice!
That’s awesome!!! You can always tag me if your on IG, TikTok or Reddit. To upload a vid here click the little video camera icon on the front of the website. You can’t upload from the lessons section Γ°ΕΈΛΒ
Oh… I see ty im not very tech savvy lol appreciate that tip
If you have the video posted elsewhere you can copy and paste a link too like this…https://www.instagram.com/reel/CRhAEHqodvT/?utm_medium=copy_link
I tagged you on my IG thought was easiest ty so much for this after purchasing the entire course its helped me so much and me getting stronger is definitely giving me courage to try other things… I even try a shoulder mount today only got my feet an inch off the floor but the first time I tried that it bothered me so much I said I can never see myself ever entering the pole that way so I don’t see much everyday but I see a difference after a couple of weeks so im just grateful to see how much better I’ve gotten
Wonderful! Yes, we don’t often realize how we’re improving. I love when I hear back from my students Γ°ΕΈβΕ
Morning, Veena! Should I do a quick warm up before I start the pole holds? Or is it okay to just start? Loving these lessons! Thank you!
If I don’t mention a wamr up then one isn’t needed. However if you feel you need one go for it.
Got it! Thank you!! <3
day 4 Γ’Εβ¦
Does at least 5 times on Pole hold and sit mean 5 on each both sides!
No unless that’s how you want to track it. When starti g out you’ll want to keep the reps low so you’re skin doesn’t get super irritated.
Hi Veena, I’ve been poling for over a year now and I still can’t take my hands off when I sit. I feel like, even when I tilt and squeeze with my thighs, my arms are still holding my weight to some degree. Is there any tricks to help “lock on” better… or maybe it’s still an inner thigh strength thing? Thanks for any advice you can give me!
If you could post a video it would be most helpful for trouble shooting.
Thank you! I used my laptop to take video and it won’t let me upload an mp4. Sorry, I’m not super tech savy. Is there another way I can send it?
Are you trying to up load directly to this thread? That won’t work. You’ll have to upload onto the website or somewhere else.ams share the link
Yup! That’s exactly what I was trying to do. Thank you for your help.
https://www.studioveena.com/videos/view/61edac61-a0bc-428a-9d9b-7b86ac110005
No problem! Honestly, you’re pole sit looks beautiful! Letting go with both hands is tricky if you have boobs, they literally keep you way from the pole! Think of letting go as an option, not requirement. Boobs literally keep you way from the pole. Instead go for the option of placing the inside arm in front of the pole. Your pole sit looks great.
Thanks! I appreciate it. Actually if anything I think it might be my belly getting in the way Γ°ΕΈΒ€β My boots are on the small side lol.
Body size over all can totally change the position. The fact that you can let go at all and switch sides shows me you have a good grasp on the sit!!!
I had a problem with the pole hold. I couldn’t get my feet off the ground.
No worries, I don’t expect most people to be able to lift the feet off right away. You’ll get there.
Whew! Pole holds for me are impossible today UNLESS I use the knees to help lock me in. I remember I was able to do this before so holding on to that memory! Also, I canΓ’β¬β’t quite get into a good pole sit just yet. Hanging in there in the meantime! Remembering that I was able to achieve this at one point and I just have to keep coming back, trust the process, and allow my body to get stronger and produce muscle memory.
First times (when coming back) are rough. You’re right it will get better.
Dang pole silts are killer! I find that when I go from pole hold to pole sit on spin I start spinning way too fast. Anyone else have this issue or know how I can control the speed better? Is it just because I’m moving my legs too fast into the sit?
That’s common WillowSen. I cover how to control spin pole in this program here https://www.studioveena.com/lessons/view_category/30_day_Spinning_Pole_Program
I find the extended arm looks more graceful and elongated for the pole hold. Is it easier on the forearms in keeping the torso away from the pole? I feel my torso getting sucked towards the pole with the other grips. Or does this position (away from the pole) come over time with built up practice and strength? Thank you!
It’s usually time that will help you build the skill to hold different poses in the sit. Once your body becomes more accustom to the pose you’ll be able to hold your body farther away, more off to the side, around the pole, close to the pole, you name it! As long as you keep working on tipping one hip you’ll find that control.
The modified spinning pole hold was something I struggled a lot with for a few days, (way more lower body strength) but was eager to nail it. itβs such an elegant move. I finally nailed it today! Thanks Veena!! I can feel my arms getting stronger! πͺπ»
Whoot!!! ππͺ
Day 4 complete
I’m noticing a lot of difference in my pole hold on spin it’s alot straighter more one side than the other also my forearm grip is better than ever soo happy anniversary my pole sit is still straight leg but hay I can let goooooo with my hands yaaay β₯οΈβ₯οΈ
Thank you Veena π
All good stuff!
But not on spin ππβ€οΈβ€οΈβ€οΈ
Hi, Veena! Loving your tutorials! Which flexibility exercises can help me become better at placing my inside arm to the far side of the pole (minute 5:44)? Thanks!!
You’ll gain more mobility as the program goes but here are some extra things you can do.
These stretches:
Sitting twist https://www.studioveena.com/tutorial/sitting-twist-stretch-1526/
Lying twist https://www.studioveena.com/tutorial/lying-twist-stretch-1557/
Shoulder clock stretch https://www.studioveena.com/tutorial/Shoulder-Clock-Stretch-1543/
And these exercises:
Torso rotations https://www.studioveena.com/tutorial/torso-rotations-966/
Torso twists https://www.studioveena.com/tutorial/torso-twists-967/
Thanks so much, Veena!I can already see progress as the weeks go by π
day 4 complete! I cheated a tiny bit lol. I got some mighty grip powder to help sticky up my pole. My pole is still pretty new and all the work and playing around I have done on it, it is still mega slippery. Dawn dish soap helped a lot. I didn’t want to sandpaper it and I heard isopropyl/rubbing alcohol can damage powder coated poles, which is what i have. I also warm up the pole before the lesson by practicing the stuff from the previous lesson. I have improved on my pole holds using both hands. I don’t have to jump and grip with my knees now lol. the pole sits I can kinda do. it doesn’t look sexy but i can do it without jumping and hold my legs crossed but that’s it LOL! I cannot do a spin yet. I can kinda get half way around my pole stage but I don’t have the strength for a full smooth spin. Can’t wait to improve on everything! I like to hit the gym prior to pole to warm me up.
That’s awesome! Using grip is never cheating. Some folks are lucky and they have the right skin type, live in the right climate and can use any pole. Most people don’t fall into that category, myself included.
If you haven’t yet, try steam cleaning the pole https://www.studioveena.com/tutorial/how-to-deep-clean-your-pole-free-1277/
Powder coated poles are tricky because if you sweat too much they get really slick, if you tend to have dry skin and cool off quick, they can feel impossible to stick to. This is a mix made of homemade grip aid and mighty grip. It’s what I’ve used on my powder coated poles when I lived in the dry desert.
If you want to break the jumping habit when going into Pole Sit, this video with tips for the Pole Hold might be helpful. https://www.studioveena.com/tutorial/veenas-tips-for-pole-holds-live-lesson-free-1731/
I’m excited for you!!!
Thanks so much! I will check these links out tonight!
Youβre welcome