Pole Pull Up Progressions

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I love pole pull ups. There are so many cool variations, and they help get you strong for so many amazing pole moves.

Here’s how I’ve been building up my pull ups on the pole – perfect for any level. They get progressively harder, and you can work on different pull up variations at the same time.

Below is our list of pole pull up exercises in order to help you get those pull ups stronger.

  • Pull ups – from flat feet
  • Pull ups – from tip toes
  • Full pull ups – from floor
  • Climb, hold and lower
  • Climb and hold
  • Hold – bent legs off pole
  • Hold – straight legs off pole
  • Seat, hold, mini lower
  • Seated lowers – bent legs
  • Seated lowers – straight legs
  • Seated pull ups – bent legs
  • Seated pull ups – straight legs
  • Pull up spin – on static
  • Arms only climb

Spin pole:

  • Pencil hold spin
  • Pull up
  • Pull ups – multiple
  • Spinning arms only climb
Category: Fitness, 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 4 advanced 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

Pole Dance Classes in Norwich

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