The thought of strength training makes many women want to run a mile in fear of developing bulky, manly muscles. However, to improve on the pole, it is very important to include strength elements in every pole workout that you do. Instead, most of us want to develop the toned, slender, sexy look that is synonymous with pole dancing. To achieve this, bodyweight exercises on and off the pole and light resistance exercises will produce great results. Strength training for pole dancing is very important. As you continue in your lessons and workouts, your strength will naturally develop and increase. In the beginning, this effect of getting stronger by simply practising the pole moves, is the reason why specific strength training is overlooked. But… at some point we all reach a plateau.
Bodyweight exercises are a really effective and easy way to strengthen your core and complement your pole training. These types of exercises get results partly because they involve compound movements, meaning numerous joints and muscles are involved with each move. Bodyweight movements have been shown to be extremely effective for strength gains and performance improvements. Our Studio Director, Jennifer Grace has put together a short, complete body workout video including six of her favourite exercises. These exercises are specifically designed to build strength for pole and a great way to cross-train. She recommends going through all six exercises as a circuit and then completing two more circuits. Start with 5 reps per exercise and work your way up to 10 or more.
Something to get you outside your comfort zone. Stick with us. Full of acrobatic and dance-inspired moves, the classes focus on strength especially upper body and flexibility. Even Mays was unsure her first time. Pole got me to do all the pain-in-the-ass gym stuff that I now love. Not only did she deliver see: twerk, but she welcomed us into her living room complete with a pole to demo the moves.