Strength Moves to Add to Your Workouts

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Sometimes I get really overwhelmed with all the different things I’m trying and wanting to train. I never know whether I should work on strength moves or flexibility, combos or go over old moves.

I’ve started to add strength training in to every workout. I only add in a small amount and really focus on the big moves I want to get.

Depending on what move it is, I try and add 3 – 5 on each side.

I wanted to give you a rough idea of types of moves, so that you can then pick and choose exercises suitable for your level. Here are some ideas to get you started.

Knee Tuck Progressions:

1 – One Leg Off the Ground and Hold
2 – One Knee Bent and Lift the Other
3 – Full Knee Tucks – Singles
4 – Full Knee Tucks – In a Row

Climb Progressions:

5 – Basic Climb
6 – Forearm Climb
7 – Forearm Pencil from the Floor
8 – Forearm Pencil from Climb
9 – Split Grip Pencil from Climb

Pull-up Progressions:

10 – Seated Pull-ups
11 – Arms Only Pull-ups

Dynamic Pull-up Variations:

12 – Pencil Spin
13 – Outside Climb Over

Strength Moves:

14 – Shoulder Mount Plank
15 – Deadlift Prep
16 – Iron X

I hope you like this video – let me know how you get on 😀

Much pole love ❤️

Holly x

Category: Strength

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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