Shoulder Mount Prep Exercises

Published by:


I love a shoulder mount. I used to hate them, and was a little scared and frustrated by them, but now they are mine, I love them.

There are so many great ways to start training your shoulder mount. This video has beginner, intermediate and advanced options – so hopefully something for everyone!

Even if you can already shoulder mount, these exercises are really great for getting you even stronger.

Below is our list of exercises, so you can screen shot and try when you have time 😀

I would pick 3-4 exercises and try 3-5 times on each side. Shoulder mounts can be hard on the shoulder, so take it slow at first!

Remember to only try exercises that you’re ready for and use a mat and spotter if / when necessary.


  • Lift and hold using core
  • Lift with control – no kicking
  • Lift with control, hold – then lift bottom foot slightly
  • Knee tucks from floor


  • Lift with core through hips – hangman
  • Lift one leg, then both to a tuck then lower – hangman variation
  • Cartwheel
  • Full knee tuck


  • Tuck dismount
  • One leg straight dismount
  • Straddle dismount
  • Climb to hangman
  • Climb to hangman – one leg straight
  • Climb to a knee tuck
Category: Tips, 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

Facebook Comments

Leave a Comment