Pole dance conditioning is a pole dancer’s workout that helps them achieve the strength they need to continue working towards their goal moves. The more advanced the pole trick is, the more strength or flexibility it might need to look clean, graceful, and smooth.
These conditioning exercises for dancers may seem simple; strengthening your calves, increasing your foot arch flexibility – or it can be as mainstream as building general upper body strength at a gym. Especially as you begin learning inverted moves, it becomes more and more important that you can physically hold your body weight up reliably and efficiently.
While flexibility is focused on making clean and pretty lines, it is also essential to achieving many moves, and helping ensure your muscles don’t over-stretch by trying to achieve these moves too early.
If you can’t reliably hold your own body weight, then rush into a move using momentum – such as kicking up into an invert – you’re likely to put an inordinate amount of strain or torque on your body; something it’s not ready to handle yet. Conditioning helps your body by strengthening it and make it more flexible through a series of often repetitive, dynamic movements. Conditioning exercises for dancers are meant to lightly but consistently push your limits, raising the threshold for your strength and flexibility alike.
There are several strength conditioning exercises that will help you achieve your pole goals. In this section, you’ll find pole conditioning exercises that you can do at home, whether you have a home pole or not.
In the alluring world of pole dancing, whether you’re twirling in the studio, showing off in a competition, or sashaying in a club, one thing’s for sure – a solid grip can make or break your performance… But let’s face it, we often find ourselves in a sticky situation, quite literally, relying on those trusty bottles of grip aid to keep us from sliding down the pole like melting ice cream.
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Grip strength is going to help you in every area of pole whether you’re doing a simple spin, holding yourself up in Janeiro, or trying to master your tabletop. We’ll take you through a variety of grip strength exercises that will help you achieve your goal moves, as...
Today, you’ll learn about pole abs, which is a common exercise in pole that strengthens your core and helps you achieve your pole dreams. This exercise is commonly taught in studios, but it can be done anywhere you have a pole. If you don't have a pole at home, your...
Pole dancing is a dynamic aerial sport, which means a pole dancer’s workout should incorporate dynamic training. Relying on just static stretching won’t give you the results you need – you’ll have to work with passive and active flexibility to achieve your goals!
In today’s guide, we are going to be covering a couple of exercises on how to relax the neck using massage balls.
Today, we begin a series of articles dedicated to releasing those tight, overworked muscles. Pole dancing is a full-body, dynamic sport that can put quite a strain on the body. It’s important to keep everything loose and in good working order, and unclenched muscles means better flexibility!
It’s time we ask a big question: Can anyone become flexible? Today, we’re asking three ladies who have made flexibility and contortion not just a part of their lives, but their livelihood. Coming from different backgrounds and having shaped their passions into...
The Benefits of Stretching Learning to become more flexible isn’t just a great benefit to your pole dancing, but it’s also important for your overall health and wellbeing. Stretching is a core part of our body’s health that many of us – even as dancers – tend to...
Shoulder flexibility is a tricky beast to work with. There are several small muscles in the shoulder that can quickly become injured if not properly taken care of, and unlike many other areas of the body, it can be hard to tell if you’ve pushed yourself a little too...
