Doing a pull-up (or regression of a pull-up) on the pole is one of the first strength training moves that I get students to try. I find that it's an exercise that you can end up progressing very quickly with. Every move and spin you do will force you to start using your arm to push and pull on the pole, building your strength.
When I started pole, I had no upper body strength at all. It is only through training that I have built up the strength to be able to do pull-ups to the top of pole with just my arms – which has always been a goal of mine!
People often ask how to build up the strength for an arms only climb. So along with pole and gym training, here is how I started my pull-up progression.
Pole Pull-up Progression
Build up your pull-ups slowly – make sure that your poling is advanced enough to try the following progressions. Really focus on technique as you move through the stages. Make sure you are always engaging through your shoulders, arms, core and legs where approprate – we do not want to be hanging in our arms at any point. Stage one can be tried at any level. Always remember to work on both sides BlogThis!Share to XShare to FacebookShare to Pinterest
“Pole dancing is not necessarily sexy; there are a lot of artistic elements in it. If you look at gymnastic competitions, you can see the athletes are very fit but still artistic; that is what we want to do.”
The mere mention of pole dancing would make anyone conjure an image of skimpy outfits and breathtaking moves, but it is more than that. Many do it as a hobby and get a workout out of it. It is about fitness without losing the touch of the arts.
“Pole dancing is not necessarily sexy; there are a lot of artistic elements in it. If you look at gymnastic competitions, you can see the athletes are very fit but still artistic; that is what we want to do,” said Liew Yen Shan, Viva Vertical's pole dancing instructor.
You would be surprised that those interested in pole dancing come from all walks of life, from full-time mothers, lawyers, doctors and even teenagers. Liew said pole dancing is suitable for anyone and any type of body can start with it.
“First timers will start a bit slow which is totally fine. It is like studying; small progress is still progress and is better than nothing. You get to train flexibility and core, and flexibility is important as it protects you from getting injured in your daily life. Although flexibility is important, we are not aiming to train you to be as flexible as gymnasts,” Liew said.
Beginners stay on the floor most of the time, and train on arm strength and get used to using their core. They also learn how to hold themselves up because if you know how to do it, you are five or 10kg lighter and that makes partner work much easier.
Yap showing the Human Flag pose. – SunPIX by Zulfadhli Zaki
“For daily life, it is important to hold your own weight. That is why we don't have a limitation or restriction on weight for those coming to learn pole dancing. You learn to handle your own weight and holding your own weight is enough,” Liew said.
Students Noah Yap and Ng Suk Hong both agreed that wanting to try new and crazy moves was what brought them together. Yap has been doing pole dancing for about half a year, while Ng has been at it for three years. Ng has the flexibility while Yap has the strength allowing them to complement each other during performances.
The challenge faced by ladies is mainly strength because women have lesser upper body strength and a heavier lower body, while for men it is mainly friction on the skin.
“When using the stainless steel pole, you need a lot of skin to grip the pole which is why most of the time we are wearing shorts; we need to use the waist and thigh. Our hands also become rough and have a lot of callouses. These are the things you have to give in if you want to do this,” Liew said.
She added that men build strength very fast so when they do harder moves, you can see their improvement significantly. The only thing men are lacking is flexibility which women have and hence they need a longer time to train on that.
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“Not only is pole dancing very hard… it's a killer workout.”
Well, this was one hell of an experience! Over the weekend I tried pole dancing for the first time with one of my closest friends. We went to the wonderful Montreal Pole Fitness studio located right above Jean Talon Market. I think that it's just habit for us to think of pole dancing and say “meh, I could do that, it's so easy.” Well, to burst your bubble, you probably can't if you don't practice like every other fitness activity.
Not only is poledancing very hard, but it's a killer workout and trust me, I am still super sore! Montreal Pole Fitness sure does live up to their name because this was one of the hardest workouts I've ever done. In one moment, you are having fun swinging around but all of a sudden you are trying to flip upside down and look sexy at the same time… I can honestly say that I looked constipated half the time so I have no idea how professionals can look so damn good while using all the force in their body.
So here's what happened…
We began class with some basic stretches, the only “really” easy thing we did that class. I was feeling pretty good and we then moved into a simple pole twist. This was pretty easy once you got the hang of it! But then… we got into the hard stuff!
Marie, the teacher, demonstrated and then explained a move where you hang on the side of the pole while spinning with your legs in the air. After a few failed attempts, the teacher helped me and I got the hang of it. You literally needed to use so much strength in order to hold your whole body weight which is a quality of pole dancing and pole fitness that gets lost.
It was hard to feel “sexy” while doing it since you basically make a face as if you were lifting 200 pounds but, after you get comfortable and the teachers help you, you feel and look pretty damn good! The level of difficulty of the positions and moves increased and I won't lie, I wasn't able to do some of them, but I still had a great time.
Pole Con is an event that takes place once a year and brings the aerial art community together. You have the opportunity to shop from amazing vendors (Bad Kitty, Contorture, Fab Pole, Twisted Polerina and Pole Sleeves to name a few)watch 11 showcases (including Comedy, Black Girls, Masters, Men, Flow, Dangerous Curves and Sexy) and participate in workshops from some of the best athletes in the industry. A few of the incredible celebrity performers included Nicole the Pole, Nadia Sharif, Crystal Belcher, Sarah Jade, Samantha Star, Accro Brandon, Amy Hazel, Roz the Diva. As well a couple groups included Vertical Joes and S Factor Houston.
After a long day of traveling, very little sleep and getting caught in the huge rain storm I began my adventure walking into the Ft. Worth Convention Center. Instantly I knew an amazing weekend was ahead of me! The center was empty with staff turning it into a magical place for pole dancers. Crew was setting up sponsored XPoles, the stage for the showcases, the playground area (an area where dancers could play on stage poles, Lyra and silks), booths for all the amazing vendors and a sitting area for the dancers to rest, eat from the amazing buffets offered over the weekend and catch up with one another. In a matter of hours the convention center would be filled with lots of athletes; sharing laughter and pole love for one another.
I was given the honor and incredible opportunity of leading the Pep Squad for Sponsors Mighty Grip and Artista Active Wear with such a great crew! From cleaning poles in between acts, helping with the booth and to simply cheering others on. As the weekend progressed more attendees became part of our squad! The response was so incredible. I could not be more thankful to all the open arms from others we received. This was an adventure and such an amazing experience.
I also ran the 7 minutes in heaven booth. A 7 minute private lesson with one of the amazing Pole Stars. I witnessed Jamilla Deville, Carlos Franca, Pheonix Kazree and Pantera Blacksmith demonstrate their skills and knowledge to polers from the beginner to the advanced. Students excelled and experienced a lifetime memory!
Not only did I experience Pole Con in this manner but also as a performer. I was given the opportunity by the Founder of Pole Con, Colleen Jolly, to perform in the Contemporary and Artisitc Showcase. It was a pure honor gracing the stage with such talented and beautiful dancers. A few included Shaina Cruea, Irmingard Mayer, Lindsay Lithe and Pink Puma. This performance was live streamed by United Pole Artists. Due to this I had my Elegant Family in Gainesville, Florida and friends from all over the world who could not attend tune in and cheer on myself as well as the other performers on the stage.
I always feel so free when I dance. As I danced I thought about my parents in heaven and milked every second on the stage. This performance was dedicated to both my parents for Fathers Day. I know they are always with me. I am so grateful to be moving and dancing once again. I could not be more blessed.
I am so thankful to have attended this yearly event. I am so proud to be part of such an amazing community and have nothing but Pole Love!
I am looking forward to next year when International Pole Convention will be in Atlanta, GA!
Gainesville's #1 pole studio “Elegant Body Pilates with Jacqueline Valdez TM” , Pole World News Corespondent Mighty Grip Brand Ambassador, Infusion Remax TM, creator of classes “Cardio A Go-Go TM” and “Vertical Arabesque TM”
“This is a feminist event and pole dancing is not an act of feminism, it is opposing feminism.”
A dispute over “pole fitness” has pushed a support group for women suffering abuse to withdraw from an event aimed at ending violence against women.
The London Abused Women's Centre will not take part in this week's Take Back The Night event, as the committee organizing it is considering a performance from The Pole House, a fitness studio that offers pole fitness classes, at the event.
“We are concerned about this. We feel it ignores violence against women,” said Heather Wharram, program manager, London Abused Women's Centre.
“We feel that in the vast majority of cases, in strip clubs, women are objectified and exploited. Women in the sex trade are victims of abuse.”
Pole fitness is an activity with origins in pole dancing, common in strip bars. The Pole House also offers other fitness classes, such as aerial circus, yoga and chair dancing, according to its website.
The debate at the committee centred around whether pole fitness is body and sex positive and empowering to women, she added.
“We have an alternate view. It cannot be divorced from its context, its history,” said Wharram.
“This is a feminist event and pole dancing is not an act of feminism, it is opposing feminism. We will not solve women's suppression by dancing on a pole, it will not happen.”
The purpose of Take Back the Night is to raise awareness and end sexual violence against women. It takes place Thursday at 5:30 p.m. at Victoria Park.
A final decision has not been made on whether to allow the pole fitness demonstration, said Jane McGregor, executive director of Sexual Assault Centre London, who called the London Abused Women's Centre's exit premature.
But if it does, it may demonstrate women taking what has been an activity linked to adult entertainment, and reclaiming it as empowering, she added.
“It is sad this is taking away from Take Back the Night. We are sister agencies, we all do great work, valuable work. Women go back and forth between our services,” said McGregor.
What: Take Back the Night
When: Sept. 15
Where: Victoria Park
Time: Gathering starts at 5:30 p.m., rally at 6:45 p.m. and march begins at 7:30 p.m.
Daniella Smith, 22, was born with spinal scoliosis – a curvature of the spine that meant it was bent 50 degrees out of shape.
The condition meant Daniella had a 50 degree curve in her spine
She had two metal robs bolted into her back to correct the bone condition, but the operation left her wheelchair-bound for two months, house-bound and out of work for two years, and – having lost her friends and independence – spiralling into depression.
But, two years ago Daniella, from Great Bar in Birmingham, discovered a novel way to help her recovery – she started going to pole dancing classes.
Now the software analysis dances three times a week and credits it for strengthening her muscles, improving her flexibility and helping her regain her confidence.
Daniella, who's in a relationship, said: “In my darkest days after the operation I could barely even walk and I was too frail to leave the house.
“But the pole dancing made me bend in different ways – in a way it was like physio.
“Now I feel sexy again and can do the splits, high kicks, and even do the occasional performance – nobody would ever guess I have two huge metal rods in my back.”
But now, fit and healthy after surgery, Daniella credits pole dancing for improving her strength and confidence
Daniella was just 15 when received the life changing she had 30-degree curvature of the spine in 2009, meaning her right shoulder blade stuck out and she was 'hunched and in constant pain'.
Tragically, her pain caused her to quit her twice-weekly Salsa class – a hobby she'd had for five years.
Over the next two years the pain worsened but medics told her they had to wait until her spine curved at 50 degrees before they could operate.
She said: “I wanted to be like other teenage girls, but I was plagued with horrendous pain and some days I could barely walk it was so bad.
“I remember going to my prom and spending the night feeling self-conscious about being hunched, and couldn't dance because my back was sore.”
In February 2010 Daniella dropped out of hairdressing college because standing up for long hours was painful.
The following May her spine curved to 50 degrees and she was finally eligible for the operation on the NHS.
After the surgery Daniella was left house-bound and in pain
She recalled: “Though I was in incredible pain, in some ways it was a relief.
“I knew it was going to be gruelling op and that it would take a couple of years to fully recover but I felt like I didn't have a choice.”
The operation at the Royal Orthopaedic Hospital in Birmingham took seven hours to complete.
During the surgery doctors deflated her lungs and bolted two metal rods to her spine.
She spent six days in hospital learning to breathe and walk again before going home, wheelchair bound.
She said: “It was agony. I needed the support of doctors and a frame to walk.
“I felt like I had a long, gruelling recovery ahead.”
Three months after the gruelling surgery she attended a dance class against doctors orders and the strain on her body left her in agonising pain for another three months.
Though her boyfriend of two years was supportive of her, she admits she felt unattractive and miserable.
Then, in May 2012, she was diagnosed with depression.
She now attends three lessons a week and says pole dancing made her feel attractive again
She said: “Unable to work or go out with friends, I started to lose touch with pals from before surgery.
“My reality was worlds away from their fun, carefree lives so I couldn't blame them, but it still hurt.
“I was at rock bottom, I felt like I'd never lead the active life I wanted.”
But then there was light at the end of the tunnel.
In 2013, as her mobility improved, Daniella got a job working in software.
Denisa Kudlackova To make the end of summer more exciting, we're here with a new limited edition! And since you enjoyed reading more about how the previous limited edition was shot, it's time to share some backstage info with you. In the majority of pictures, especially on the website, you'll see Denisa Kudlackova, an extremely […]
To make the end of summer more exciting, we're here with a new limited edition! And since you enjoyed reading more about how the previous limited edition was shot, it's time to share some backstage info with you.
In the majority of pictures, especially on the website, you'll see Denisa Kudlackova, an extremely talented pole dancer and a very successful one as well – one of her biggest achievements have been the eighth place at the World Pole Championship and winning the first Pole Dance Championship of the Czech Republic in 2012! She also has a pole dance studio in Brno, where she shares her passion for pole dance with others.
The photos were taken in Brno on a very sunny day by our favourite Arina, a talented photographer and pole dancer, who we have worked with before.
However, Denisa was not the only model. Charlotte Holstead, a UKPPC Elite Winner 2015 tried our newest collection on as well and David J Harrison was there to document it. This photo was taken in her Girls Love Fit studio, doesn't she look amazing?
Charlotte Holstead
Another photo shoot took place in Germany by photographer Sebastian Kuse, there are more pictures on his website. It's always great to see the clothes worn by different models and pole dancers who take advantage of the unique setups and together with the photographers create a different mood. Which photoshoot do you like the best?
We hope you like the new limited edition as much as we do. Tag us on Instagram and share your Square outfit with us! We are always happy to see you wearing it, dancing in it and enjoying it.
We are always happy to see you wearing it, dancing in it and enjoying it.