Drill Pack 2 – Arms & Shoulders

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.

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: Start Position

Drill 1: lateral raise
Drill 1: Arms in front


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.

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. 


Leave a Reply

Your e-mail address will not be published. Required fields are marked *

Read previous post:
The truth, the whole truth and nothing but the truth?! About Sports Products

There was episode of Panorama entitled 'The Truth About Sports Products' which aired on the 19th July informed us that...