Pole CoNditioning

Pole Exercises

Here are some of the exercises that I do to build my foundation for pole.

This is one of my favorite exercises, because it works on core and works on getting used to the feeling of getting your hips up over your head. Doing these a few times a week really helped me get better in my inverts. If you don't have a pole, you can use the base of things like your couch, your footboard/headboard on your bed(although be careful, I cracked my bed doing this...lol), or even a friend!

Once you are comfortable both inverting from the ground and climbing, a good exercise to begin working on is aerial crunches, so that you can begin working towards aerial inverts. These help me get comfortable with the swing and positioning of my body without the ground to help me, and also helps me build up my strength. 

I like to use this exercise to work on both my arm strength and grip, although I know there is some other purpose for it(lol). When doing these pull ups, I avoid using grip so that my hands can get comfortable with sliding and holding my body without any assistance. That way, when I do finally put grip on, I am able to go longer periods without having to reapply it.