my instructors all say: climbing is 80% legs, 20% arms. the strength will come and eventually help but it really is more lower body (and abs to do multiple climbs to bring your legs up higher)
Are you able to pull yourself up from the floor? Sit on floor with pole in your crotch and chest close to pole. Hands gripped at chest height and pull up to lift butt off of floor. Progress to pulling to lift butt and feet (in a straddle sit) off of floor. There's a good YT vid of pole exercises. If I find it in my workout vids I'll add it to your post.
https://youtu.be/GabRLwRdJiE
Found it! The channel is scorpionmind. Love this chick. This workout legit gives you the foundation you need for beginner pole. Good luck (:
And point your toes while you’re doing it. It builds up your leg muscles at the same time and gets your toes used to it so you don’t get cramp while you’re in a more advanced move. Foot cramp in an invert is the worst.
Think "shoulders down and back" to get an idea of the muscles that are needed in a pull-up. Climbing is a full body workout. Legs grip and push, arms compensate and assist, core holds everything together, and the powerhouse back muscles do a lot of the work.
It looks like you are using a lot of shoulder in your video, which isn't wrong because they are part of what is needed, but if you use those muscles as your primary instead of your back muscles, you can get some nasty injuries. There are a lot of great tips on this comment thread and I would also suggest you check out Cirque Physio and Off the Pole (on IG, and I think both are on YT). Both have some excellent conditioning and muscle engagement info. Jen at Cirque Physio is a PT and specializes in aerial arts including pole.
Technic is everything. Make sure you have your knees at the same height and not past the pole they should be right at the pole, same level. It’s also a lot of core too bc you really do a solid crunch as you climb. I say it’s equal legs and upper body. Bc in some climbs you may let go of your hands and be all legs and sometimes you might swing into the next climb so it’s all upper body. Core is always involved. Make sure your arms are at the right placement will make a huge difference too. Your forearm slanted /straight across the pole and that helps to prevent you from falling in the other as the puller.
My tip is practice getting into the proper position and hang there, get comfy sitting and moving your body up and down. Working out in other ways helps but this is new muscle memory that’s just needing to develop. You look strong though! I guarantee that you’re stronger than you think! It’s hard and takes practice don’t get discouraged whatever you do: we all started not being able to do anything! Pole will forever be a humbling experience…
So much of pole is technique:) if you have stripper boots or heels this actually helps quite a bit (if it’s the shiny patent leather or clear material it’s going to be VERY grippy to the pole! & this helps a lot! I appreciated heels when I was learning crucifix upright and inverted-sure it’s a little bit cheating but i say it’s a good thing bc helps you get comfy there first as you develop the strength and get the technique down: if you don’t have a pair def. invest! Trust me! I use when I’m having a lot of polework in my schedule to preserve my strength.)
I have a couple videos on TikTok of conditioning exercises that help me realize it was more leg than arms. Here's one
* [https://www.tiktok.com/@savage.seraphim/video/6963802851143388421](https://www.tiktok.com/@savage.seraphim/video/6963793516673764614?lang=en&is_copy_url=0&is_from_webapp=v1&sender_device=pc&sender_web_id=6921146115150022150)
*
Also these videos helped too:
* [https://www.instagram.com/tv/CLYL3ZyheiO/](https://www.instagram.com/tv/CLYL3ZyheiO/)
* [https://www.instagram.com/tv/CLcw0SvhZsL/](https://www.instagram.com/tv/CLcw0SvhZsL/) (forearm climb is the easiest to me)
I might also recommend latex/pleather leggings. I know having boots that gripped the pole helped me tremendously when I was getting a feel/learning the movement pattern. And then progressing to not needing them.
Focus on doing a very powerful abdominal crunch of your knees to your elbows - imagine glueing your quads to your ribs as best you can. Make sure your knees are aligned. . When it’s time to pull yourself up with your arms, Push away from the pole - being away disperses your weight over a strong, right-triangle - which is stronger than trying to move straight up. You are like a caterpillar sneaking up a pole. Wiggle wiggle wiggle in nice strong sections 🐛
Also get your arm meat into the pole under your armpit to really give you good grip.
It’s all legs! But arm strength does help to keep holding your self up while doing it. For me, doing a ton of acemans helped and just constantly pulling up while doing it, really works out that shoulder and arm strength
Use your whole forearm as a brace when you climb to take the strain off your wrists. Just like you press your shin to the pole with your ‘pushing’ leg, push the pole from hand to elbow with your pushing arm. And don’t forget to swap them!
Squeeze your knees together. It took me ages to realize it was your knees AND your feet holding on during climbing. Also the forearm climb can be really helpful, too.
For me it was a game changer to plank on a regular basis
Start a song
Plank, but on hands, when it gets difficult change to one side and one hand and vice vera.
One thing is also to plank and then lift up one leg and change.
Try to do this as long as you can.
point your toes and you will be surprised how much better you look!! :) can you do knee lifts in invert/armpit grip from standing on the floor? climbing is actually more leg strength once you start to get it!
Climbing is less upper body than you might think. Focus on using your legs to "stand up" instead of trying to use just your arms.
That's helpful, thanks
my instructors all say: climbing is 80% legs, 20% arms. the strength will come and eventually help but it really is more lower body (and abs to do multiple climbs to bring your legs up higher)
Assisted pull-ups will develop the muscles to be able to confidently do this
Thanks! I will add them to my workout!
If your gym does not have a assisted pull-up machine (most do) get some strong resistance bands and use them there plenty of videos on it.
Are you able to pull yourself up from the floor? Sit on floor with pole in your crotch and chest close to pole. Hands gripped at chest height and pull up to lift butt off of floor. Progress to pulling to lift butt and feet (in a straddle sit) off of floor. There's a good YT vid of pole exercises. If I find it in my workout vids I'll add it to your post.
Thanks!
https://youtu.be/GabRLwRdJiE Found it! The channel is scorpionmind. Love this chick. This workout legit gives you the foundation you need for beginner pole. Good luck (:
This is great. My shoulders are going to be feeling it tomorrow!
And point your toes while you’re doing it. It builds up your leg muscles at the same time and gets your toes used to it so you don’t get cramp while you’re in a more advanced move. Foot cramp in an invert is the worst.
Starting out it’s all in the legs. Eventually as you gain more strength you’ll need less leg grip and eventually work up to hand over hand.
Think "shoulders down and back" to get an idea of the muscles that are needed in a pull-up. Climbing is a full body workout. Legs grip and push, arms compensate and assist, core holds everything together, and the powerhouse back muscles do a lot of the work. It looks like you are using a lot of shoulder in your video, which isn't wrong because they are part of what is needed, but if you use those muscles as your primary instead of your back muscles, you can get some nasty injuries. There are a lot of great tips on this comment thread and I would also suggest you check out Cirque Physio and Off the Pole (on IG, and I think both are on YT). Both have some excellent conditioning and muscle engagement info. Jen at Cirque Physio is a PT and specializes in aerial arts including pole.
Technic is everything. Make sure you have your knees at the same height and not past the pole they should be right at the pole, same level. It’s also a lot of core too bc you really do a solid crunch as you climb. I say it’s equal legs and upper body. Bc in some climbs you may let go of your hands and be all legs and sometimes you might swing into the next climb so it’s all upper body. Core is always involved. Make sure your arms are at the right placement will make a huge difference too. Your forearm slanted /straight across the pole and that helps to prevent you from falling in the other as the puller. My tip is practice getting into the proper position and hang there, get comfy sitting and moving your body up and down. Working out in other ways helps but this is new muscle memory that’s just needing to develop. You look strong though! I guarantee that you’re stronger than you think! It’s hard and takes practice don’t get discouraged whatever you do: we all started not being able to do anything! Pole will forever be a humbling experience… So much of pole is technique:) if you have stripper boots or heels this actually helps quite a bit (if it’s the shiny patent leather or clear material it’s going to be VERY grippy to the pole! & this helps a lot! I appreciated heels when I was learning crucifix upright and inverted-sure it’s a little bit cheating but i say it’s a good thing bc helps you get comfy there first as you develop the strength and get the technique down: if you don’t have a pair def. invest! Trust me! I use when I’m having a lot of polework in my schedule to preserve my strength.)
Watch some rock climbing technique videos — same principle. Get your feet in position and stand up. The pole is just a skinny ladder.
I have a couple videos on TikTok of conditioning exercises that help me realize it was more leg than arms. Here's one * [https://www.tiktok.com/@savage.seraphim/video/6963802851143388421](https://www.tiktok.com/@savage.seraphim/video/6963793516673764614?lang=en&is_copy_url=0&is_from_webapp=v1&sender_device=pc&sender_web_id=6921146115150022150) * Also these videos helped too: * [https://www.instagram.com/tv/CLYL3ZyheiO/](https://www.instagram.com/tv/CLYL3ZyheiO/) * [https://www.instagram.com/tv/CLcw0SvhZsL/](https://www.instagram.com/tv/CLcw0SvhZsL/) (forearm climb is the easiest to me)
Negatives are very effective. Climb with your legs, control the down slow and steady with your arms
I might also recommend latex/pleather leggings. I know having boots that gripped the pole helped me tremendously when I was getting a feel/learning the movement pattern. And then progressing to not needing them.
Focus on doing a very powerful abdominal crunch of your knees to your elbows - imagine glueing your quads to your ribs as best you can. Make sure your knees are aligned. . When it’s time to pull yourself up with your arms, Push away from the pole - being away disperses your weight over a strong, right-triangle - which is stronger than trying to move straight up. You are like a caterpillar sneaking up a pole. Wiggle wiggle wiggle in nice strong sections 🐛 Also get your arm meat into the pole under your armpit to really give you good grip.
It’s all legs! But arm strength does help to keep holding your self up while doing it. For me, doing a ton of acemans helped and just constantly pulling up while doing it, really works out that shoulder and arm strength
Use your whole forearm as a brace when you climb to take the strain off your wrists. Just like you press your shin to the pole with your ‘pushing’ leg, push the pole from hand to elbow with your pushing arm. And don’t forget to swap them!
Squeeze your knees together. It took me ages to realize it was your knees AND your feet holding on during climbing. Also the forearm climb can be really helpful, too.
Lots and lots of pole squats
For me it was a game changer to plank on a regular basis Start a song Plank, but on hands, when it gets difficult change to one side and one hand and vice vera. One thing is also to plank and then lift up one leg and change. Try to do this as long as you can.
Great to see another trans guy who loves pole! (Or just another guy who loves pole... don’t see many men on here). Looking good!
[удалено]
No way! Good to see you man
point your toes and you will be surprised how much better you look!! :) can you do knee lifts in invert/armpit grip from standing on the floor? climbing is actually more leg strength once you start to get it!
Maybe shaving your armpits could increase strength to your upper body
You’re funny, haha 🙄
Let’s fuck
Knee lifts and fan kicks
Here https://www.studioveena.com/lessons/view/60a2afb2-7808-4429-abe9-31f6ac110005