Pole Exercises

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Pole dancing is tons of fun...we all know that! But did you know that you can use your dance pole as a vertical home gym to help build the strength you'll need to do all those spins and lifts safely?

Pole dancers demonstrating a split grip hold

It's true! I've had so many questions over the years about exactly how to build sport specific strength. In fact, so many people have asked me about pole exercises that I finally decided to make a DVD to help you get stronger.

More on that in a minute, but first I wanted to share a few of my favorites with you so you can get a feel for just how useful that piece of steel can be.

Just click on any of the photos shown below to see full instructions, more demo photos and safety tips.

(The exercises shown below are generally safe for most people in reasonable physical condition. However, as much as I hope common sense will prevail, here's my disclaimer.)

Ready? Here We Go!

Sitting Pole Up Exercise

This exercise is a great way to start safely building the strength needed for lifts, holds and spins.

sitting pole up exercise

Once you can do a few sets of these, you can graduate to the kneeling and standing versions for more challenge.

Level: Beginner (with intermediate & advanced options)

Click to see the Sitting Pole Up exercise

Pole Knee Lift Exercise

This one builds both upper body and core strength, something you'll need a lot of as you start to learn some of the more difficult tricks and lifts.

pole knee lift exercise

You'll also be able to work on your split grip, which is a commonly used grip with many intermediate and advanced moves.

Level: Intermediate

Click to see the Pole Knee Lift exercise

Pole Lunge Exercise

This is an excellent exercise for toning your butt. I used to tell my students, "if you don't feel these the next day, call me, because something is definitely wrong!"

If you want tight buns too, this is the exercise for you!

Level: Intermediate/Advanced

Click to see the Pole Lunge exercise

How Are You Doing So Far?

As you can see, pole exercises are a great way to build strength so you can have even more fun. And after all...strong is sexy, right?!

Would you like to learn even more exercises that you can do at home to build strength, tone your muscles, and prepare your body for the demands of more advanced tricks?

If so, you may be interested in this Strength & Toning DVD

strength and toning DVD

Here's what you'll get with this DVD...

  • exercises designed to tone and strengthen your upper body, lower body and core muscles
  • advanced variations, plus modifications for those who need to start off easier
  • access to free, downloadable workout routines so you can choose the right exercises for your current fitness level, or for your target goals.

Just $25
(Includes free workout routines!)

These pole exercises can help make you stronger and increase the body awareness that's so important to safe pole dancing. Get your DVD today!

Better Yet...

Get the whole set and save $10!

Pole Fitness DVDs


As with any fitness program, please be reasonable and know your limits. Start slowly and build gradually to avoid injury. And if you have any questions or concerns about whether these exercises are right for you, please check with your doctor, health care practitioner, personal trainer, or other professional who is familiar with your physical condition, abilities and any limitations or contraindications.

Go back up to the pole exercises

Or visit some of these other popular pages...

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