Pole Strength Workouts

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I’m away from my pole studio for a little while and wanted to set my students some pole homework πŸ˜€

I’ve broken these down into 4 pole exercises and 4 bodyweight strength exercises per week. There are different options – option 1 is the easiest, and the difficulty increases as you go through the options. You can choose to do the one option that is a good level for you.

With the pole exercises, I suggest doing them 5 times on each side. With the bodyweight exercises I would do them for 30 seconds (per side if appropriate) and increase by 15 seconds if the exercises are too easy.

Below is our list of pole strength exercises for you to look at.

Week 1

  • Pull up from flat feet (opt 1)
  • Pull up from tip toes (opt 2)
  • Full pull up (opt 3)
  • Knee tucks
  • Chair – pike legs
  • Pencil hold (opt 1)
  • Pencil hold and lower (opt 2)
  • Tricep dips
  • Plank
  • Squat
  • Press ups

Week 2

  • Pull up from flat feet (opt 1)
  • Pull up from tip toes (opt 2)
  • Full pull up (opt 3)
  • Pull up spin (opt 4)
  • Seated lower – hold and mini lower (opt 1)
  • Seated lower from climb (opt 2)
  • Straddle lifts (or knee tucks) (opt 1)
  • Straddle – v inverts (opt 2)
  • Climb to the top (or Crucifix) (opt 1)
  • Forearm climb (opt 2)
  • Tricep dips
  • Side plank
  • Lunges
  • Burpees (opt 1)
  • Burpees chest to floor (opt 2)

Week 3

  • Pull up from flat feet (opt 1)
  • Pull up from tip toes (opt 2)
  • Full pull up (opt 3)
  • Pull up spin (opt 4)
  • Pull up from floor (opt 5)
  • Leg lifts – from floor (opt 1)
  • Leg lifts – from floor – forearm grip (opt 2)
  • Leg lifts – from climb (opt 3)
  • β€˜D’ hold – feet (opt 1)
  • β€˜D’ hold – past ankles (opt 2)
  • β€˜D’ hold – forearm (opt 3)
  • Side climb hold (opt 1)
  • Side climb (opt 2)
  • Tricep dips
  • High knees
  • Mountain climbers
  • Toes touches

Advanced Pole Extras

  • Superman – top leg lifts off the pole
  • Aerial V inverts
  • Shoulder mount hangman
  • Climb over – singles (opt 1)
  • Climb over continuous (opt 2)

I hope you enjoy them – please let me know how you get on πŸ˜€

Category: 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.Β 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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