Bodyweight Strength Training for Pole Dance

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Following up on my previous strength training video I’ve been asked to do this bodyweight video for pole… without using the pole.

I do everything for 30 seconds and always train both sides. This is a great little workout for the core and legs.

Category: Fitness, Strength, Tips, Training, Vlogs

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born. The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 3 Personal Trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place


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2 Comments to “Bodyweight Strength Training for Pole Dance”

  1. […] Bodyweight Strength Training for Pole Dance: Elegir sólo un artículo de Holly Munson no es fácil, pero este entrenamiento de fuerza para pole dance me gustó porque es sin barra! Lo que significa que no hay excusa para no entrenar! […]

  2. […] Bodyweight Strength Training for Pole Dance: Choosing just one Holly Munson article was no easy task! But I loved this video because… no pole required! Which means no excuses! […]

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