Personally, I could pull a ton using the strength and power in my thighs! However, when it comes to upper body strength I think I am with the majority of the female population in that press ups didn’t come naturally to me!
I have been pole dancing on and off for 2 years now, and I have gotten to the point where I will be doing inversions (going upside down) which take a fair bit of upper body strength. So I have taken some time off pole dancing to improve that area of my fitness and am sharing here, a few of my recommended drills.
These drills are one’s I use when teaching Nike Training Club. You can become a part of the community and sign up for free classes yourself via their Facebook page.
Drill 1. SINGLE LEG SHOULDER T’S
Beginner – 30 seconds each leg
Intermediate / Advanced – 45 seconds each leg
Stand on one leg with your arms by your side. bring both arms out to your side (lateral raise), in front of you and back to you your sides. Repeat. You can vary the intensity based on how heavy / light the weights are that you use.
|Drill 1: lateral raise|
|Drill 1: Arms in front|
Drill 2. (MODIFIED) TRICEP PUSH UP
Beginner – Modified: do movement on knees
Intermediate / Advanced – do movement on toes
|Drill 2: Body lowered to the ground|
|Drill 2: start position|
Whether on your toes or knees, ensure you bring your hips forward to shift the weight over your shoulders.Lower your upper body towards the ground, by bending your elbows, keeping your butt down and abs tight. Ensure you keep your elbows tucked into your sides to shift the focus onto your triceps. Push up, and repeat.
Drill 3. ALTERNATING PLANK FRONT RAISES
Intermediate / Advanced – 30 – 60 seconds
|Drill 3: Front raise|
Start in plank position, hands directly under shoulders, feet shoulder width apart. Bring one arm up in front of you till your upper arm in next to your ear. Return your arm to the start position and repeat the movement with your other arm, alternating for the period of time. You can try this drill without dumbbells, and as you progress use dumbbells to make the drill more challenging.
Elle 🙂 x
P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.