While many people are able to go to classes, a lot of people pole by themselves. It can be difficult to stay focused, motivated or to see any improvements. I wanted to give you an insight into the typical pole workout that I do when I’m poling alone to see how our workouts differ. While my personal workout may not suit everyone, its perfect for me!
I find warm-ups very important – otherwise I know I’ll pull a muscle or be in pain the next day. I usually cycle 20 mins or walk 40 mins to the studio just to get my body moving. In the studio I warm up every part of my body individually:
- Head – Looking up and down, left to right and head rolls.
- Shoulders – Roll backwards, roll forwards.
- Arms – Circle the arms back and forwards and swing around the front and back of the body.
- Isolations – Chest, hips and bum – front, right, back, left etc.
- Leg stretches – Lunging forward, leaning down for a further stretch, splits – normal and box.
- Upside down stretches – I always do a headstand against the pole, hook one foot over it and try to bring the other foot towards the ground.
- Other stretches – Some days I feel parts of my body need more of a stretch so I make sure I do this as well.
- Sit ups – Usually a few hundred – only takes a few minutes. I do normal sit ups, side sits up, ones with my legs up, some with my legs on the floor, some with cycling legs, and normal sit ups to finish. I do 10 reps of each on both sides, 3 times through with a small rest in between sets.
Every time I workout, I know which moves I’m going to try. I always start my workout with spins as it gets my body warmed up and ready for a proper pole workout. I choose different spins but make sure that I do them through a couple of times and always do them on both sides. The great thing about doing spins this way is that it takes the pressure off learning them. Your weaker hand will naturally get stronger and you will get better at the spins – almost with out trying.
I usually keep my socks on until trying new or advanced moves that I need grip for. This is partly because the floor I use can be tough on the feet. It also makes my arms work harder on some of the climbs and spins that I do. This can be quite dangerous and so may not be advisable!
Once I feel warmed up I start working on the moves I want to improve on. I usually do each move 3 or 4 times on each side and move on to a different move. The moves I am currently working on improving are:
- Deadlift from standing (for strength)
- Handspring (for balance)
- Jade (for flexibility)
- Deadlift Handstand (for a challenge!)
If I ever feel frustrated, in pain or need a rest, I either stretch or I go back to my spins. Spins are moves I enjoy and can always do, so it is nice to go back to them in times of frustration. I’ll usually try and workout for about an hour – sometimes this isn’t always possible so I really have to make the most of the time that I do have.
Cool Down / Stretching
It is very important to stretch after working out as this is the time your flexibility will improve and stretching will make a great difference.
- Arms – I place one hand on the pole, with my arm straight and turn my body away to feel a stretch.
- Arms and back – I place my hands on the pole at hip height and walk back until my arms and back are in a straight line.
- Shoulders and back – I place my hands on the pole as if shoulder mounting and walk my feet behind the pole and look up to feel the stretch.
- Leg stretches – lunging forward, leaning down for a further stretch, splits – normal and box.
Post Pole Workout
If I have enough time I like to go for a run just to get the heart pumping and to work up a sweat. I then either have my cycle or walk back home. I try to workout in the studio 3 or 4 times a week. I also have my pole up at home so I can always try out a move or two.
What Is Your Pole Workout Like?
I tend to stick to the same type of workout – warm-up, spins, work on moves, cool down stretches. This seems to work well for me. Do you pole in the same way or is your workout very different? Let me know!