Resistance Band Training for Pole Dance

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I love to find new ways of training. Anything to spice up what I do and get stronger on the pole will always be a win with me ๐Ÿ™‚

I’ve tried lots of different ways to add-on to my pole training. While lifting heavy weights (for me!) in the gym is working a treat, I’m also really enjoying adding resistance band training into my on-the-pole training schedule.

I find using bands effective as it allows me to work on my technique and strength at the same time. I can use the bands to make it easier if necessary, and the gradually harder as I progress, until I no longer need a band for the given move.

The stretch in the band allows me to safely maneuver in and out of all kinds of moves, without feeling trapped.

Resistance band training isn’t for everyone, of course. I only do it every few weeks and on specific moves. I make sure I always keep up with my pole training and only back up my training once in a while.

How I Use Resistance Band Training

Now I use these bands to train moves that I can already do, but am trying to make stronger.

For example, I can already hold my shoulder mount plank with one leg straight and the other bent, so I’m now using the bands the help me train towards getting both legs straight ๐Ÿ™‚

It’s really important to remember that you do need a base level of strength before trying these moves.

It’s not realistic to think that just because you’re adding a band, you’re instantly going to be able to do a move you previously couldn’t.

Believe me, I’ve tried!

When using bands it must be a challenge, or there’s just no point. If it helps to lift you into a deadlift position easier, then you’re not working your own muscles hard enough and won’t be getting stronger. When you feel it getting easy, make it harder!

Adding any kind of new element to pole means that you need to add a layer of safety. So, if you give this a go:

  1. Don’t Get Trapped.
    If a move is hard to get into with the band, then it will be hard to get out of. I usually only hook a foot and occasionally my hips if my arms stay in the pole the whole time. If is hard to get out of, it’s can be dangerous.
  2. Engage!
    Make sure you are engaging your muscles properly. When you add an element to help you, it can be easy to forget the basics. Always train as if you don’t have a band assisting you – engage your core, shoulder and back muscles as usual, and allow the band to assist, not to take over.
  3. Have a Mat and a Spotter.
    When trying out a new move, the band can react in a way you might not be expecting, so get someone to help you!
  4. Stay Safe.
    Following on from the above stay safe. I loop my resistance band around the pole and check that it won’t move or twist before using it. Of course it can slip as it’s not fixed so be careful if you decide to train like this. Never use a band that you think might break and do not overstretch, and don’t apply too much pressure.
  5. Only Use a Band to Aid Your Training.
    You should never rely on bands to help you do moves that you can’t, the idea is to help you develop strength in moves you can already achieve, and progress them to the next level.

My Favourite Resistance Band Exercises

  • Shoulder Mount Planks / Planches
  • Iguana Planks / Planches
  • Iron X Training
  • Handstand Lowers

There are so many more moves to do with resistance bands, but I find these the easier ones to get in and out of and are very specific to the type of training and moves I currently want to do.

I want to clarify that this isn’t the solution to pole problems but it’s something that’s helping my progress in my journey.

Do you use resistance bands on the pole?

What is your favourite exercise? ๐Ÿ™‚

Category: Strength, Training, Video News

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.ย 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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One Comment to “Resistance Band Training for Pole Dance”

  1. Helen says:

    Hi Holly, what type of resistance band are you using in the video? I’m looking to buy one for shoulder mount training but am so confused! Thanks. Helen

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