Building upper body strength is crucial for improving your pole dancing abilities, as it allows you to execute pole moves with greater control, endurance, and power. Regular pole dancing practice itself is a great way to build upper body strength. As you learn and practice various pole moves, you engage muscles in your arms, shoulders, and back, gradually increasing your strength over time. Consistency and progression are key, so try to practice regularly and challenge yourself with new moves and combinations. To effectively build upper body strength, incorporate exercises that target the key muscle groups used in pole dancing, such as shoulders, arms, chest, and back muscles. Some effective exercises include push-ups, pull-ups or assisted pull-ups, tricep dips, plank variations, and forearm planks. Aim to gradually increase the number of repetitions or difficulty of these exercises as you get stronger.
Just get started! It will work your upper and lower body muscles, core, cardiovascular fitness and even your ankle muscles if you decide to dance in heels. Remember to be patient with yourself, nothing is perfected overnight and we all progress at different speeds. Just focus on yourself, your own journey and most importantly have fun along the way! Conditioning As with any practice you want to implement into your lifestyle, consistency is key. As our ambassador Kheanna Walker says: Repetition is the mother of all skill - Kheanna So, we recommend you find a day of the week, even just an afternoon or morning and designate that as your pole time. Kheanna Walker kheannawalker As well as staying consistent, incorporating conditioning into your training regime will be hugely beneficial to your progress, especially once you start inverting and practicing moves up the pole. Our team of ambassadors all agree this is what fundamentally changed the game for them on their own pole journeys. A lot of times dancers can get into a move no problem but hurt themselves coming out of it due to lack of good form.