Pole Dance Conditioning

What Is Pole Dance Conditioning?

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.

Achieve Your Goals with our Conditioning Exercises for Dancers

There are several pole conditioning exercises that will help you achieve your pole goals. In the articles you see in this section, that is exactly what we are showcasing; pole conditioning exercises that you can do at home – in some cases, you don’t even need a pole.

Because pole dancing is such a dynamic sport, a pole dancer’s workout should incorporate a lot of dynamic movement – not static stretching!

Many pole dancers incorporate static stretching into their warmup routines, but this can leave you feeling sore, and potentially increase your risk of injury. Including the typical dynamic exercises for dancers, in addition to other dynamic exercises, will help improve your overall, natural flexibility and strength.

How to Become More Flexible for Pole Dancing

No matter what style of pole dancing you embrace, it can be hard to get by without doing any flexibility training. Once you finally wrap your head around just how many stretches there are in the world, you have to figure out which ones will help your pole...

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Shoulder Flexibility

NOTE: Use the top-left playlist button to view all videos in this tutorial. 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...

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Grip Strength Conditioning

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...

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Active VS. Passive Flexibility

In the world of pole, flexibility can be just as important as strength. Unfortunately, it’s not as well discussed as it should be.   In today’s article, we discuss active VS. passive stretches and flexibility, helping you understand the differences and how each one...

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Additionally, read our Injuries and Health articles to help you stay in tip-top shape on your pole dance journey:

All About Tendonitis

Tendonitis is an injury of the tendons near a joint. In pole dancing, this injury affects most commonly the elbow joint or shoulder, however, it can also happen with the knee, wrist, or calf. This is an unfortunately common injury in the pole dancing community, and...

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When to Take a Break from Pole

We’ve all had concerns about how much pole is too much. Maybe that little twinge wasn’t nothing after all.  How do you tell the difference between a potential injury and your body asking for a rest day?   How do you know when to stop and when to push yourself?   Maybe...

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I Am ALWAYS Hungry Now – What Happened? 

Finally, it’s your rest day; one of the days every week you take to let your body heal after a tough week of physical activity.   There’s one thing that’s changing about your body, though, and it isn’t how it looks. It’s that empty feeling in your stomach; you’ll have...

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