Many pole dancers wonder, how to build upper body strength for pole dancing, and it’s an important question. Strength is the foundation of control, endurance, and power on the pole. The stronger you are, the easier it becomes to grip, lift, and hold yourself in the air. In this guide, you’ll learn the best ways to build upper body strength for pole dancing, so you can improve your skills and gain more confidence.
1. Consistent Pole Dancing Practice: #
Regular pole dancing practice itself is a great way to build upper body strength. As you learn and practice various pole moves, you engage muscles in your arms, shoulders, and back, gradually increasing your strength over time. Consistency and progression are key, so try to practice regularly and challenge yourself with new moves and combinations.
2. Bodyweight Exercises as off-the-pole Conditioning #
To effectively build upper body strength, incorporate exercises that target the key muscle groups used in pole dancing, such as shoulders, arms, chest, and back muscles. Some effective exercises include push-ups, pull-ups or assisted pull-ups, tricep dips, plank variations, and forearm planks. Aim to gradually increase the number of repetitions or difficulty of these exercises as you get stronger.
Push-ups #
Push-ups are a versatile exercise that targets your chest, triceps, and shoulders. They can be modified to accommodate different fitness levels by performing them on your knees or against a wall.
Pull-ups #
Pull-ups are an excellent way to strengthen your lats, biceps, and forearms. If you’re unable to perform a full pull-up, try using resistance bands or an assisted pull-up machine to gradually build strength.
Planks #
Planks engage your entire core, including your shoulders, chest, and upper back. Practice various plank variations, such as side planks and forearm planks, to work different muscle groups.
Dips #
Dips are a great way to work your triceps. To do a dip, grab a sturdy bench or chair and place your hands shoulder-width apart on the edge of the bench. Lower your body down until your elbows are bent at a 90-degree angle, then push yourself back up to the starting position.
At 123poling, we know how important off-the-pole conditioning is for building the strength needed to master pole tricks. That’s why we’ve created a large collection of off-the-pole conditioning exercises, from individual strength drills to full follow-along routines. You can find them all in our Bootcamp Series, designed to help you build upper body strength and improve your pole skills faster.
3. Utilize Resistance Bands #
Resistance bands are an affordable and versatile tool for building upper body strength. They provide constant tension throughout each movement, making them ideal for targeting specific muscle groups. Exercises such as bicep curls, shoulder presses, lateral raises, and rows can specifically target the muscles used in pole dancing. Start with lighter weights or resistance and gradually increase as you get comfortable and stronger.
Banded Rows #
Banded rows target your back muscles, particularly the rhomboids and lats. Secure a resistance band around a sturdy object and, while holding the ends of the band, perform a rowing motion by pulling your elbows back and squeezing your shoulder blades together.
Banded Bicep Curls #
Banded bicep curls emphasize your biceps and forearms. Stand on the center of a resistance band with feet shoulder-width apart, grasp the ends of the band, and curl your hands toward your shoulders.
Banded Shoulder Press #
This exercise works your shoulders and triceps. Stand on the center of a resistance band, hold the ends at shoulder height, and press your hands upward until your arms are fully extended.
Resistance band exercises also play a crucial role in understanding muscle engagement. When working out, it’s easy to overlook how isolated muscles activate, but resistance bands help target specific muscle groups, making your training more effective. This is especially important for pull-ins and other pole-specific movements, as bands allow you to strengthen the exact muscles needed for pole dancing. In our Injury Prevention Series, we’ve included a variety of resistance band exercises that you can find in our collection of conditioning exercises for pole, helping you build strength while reducing the risk of injury.
4. Core Strengthening Exercises to Build Strength For Pole #
Developing a strong core is essential for maintaining stability and control during pole dancing movements. Include exercises that target your core muscles, such as planks, Russian twists, bicycle crunches, and leg raises, to build overall strength and improve your pole dancing abilities.
5. Cross-Train with Complementary Activities #
Engaging in activities that complement pole dancing can help you develop upper body strength while keeping your workouts diverse and enjoyable. Activities like pilates, aerial silks, handstand training, bar workouts, or rock climbing can target different muscle groups and improve your overall body awareness and control, which can benefit your pole dancing performance.
Aerial Arts #
Aerial arts, such as silks and lyra, share many similarities with pole dancing and can help you develop grip strength, control, and upper-body endurance.
Handstands Will Help You Get Stronger For Pole Dancing #
Handstands are an effective form of cross-training to improve upper body strength, as they engage your shoulders, arms, chest, and core muscles. Mastering handstands not only enhances your balance and body awareness but also helps you develop the stability required for advanced pole dancing moves. Start by practicing handstands against a wall to build confidence and gradually progress to freestanding handstands. Incorporate various handstand drills, such as shoulder taps, straddle-ups, and handstand push-ups, to target different muscle groups and further challenge your strength and control. By consistently practicing handstands, you’ll notice significant improvements in your overall upper body strength and pole dancing abilities.
If you’re ready to take on handstands as your cross-training sport, now is the perfect time to start! You can begin for free and join our Handstand Like a Boss complete program. This program is designed to help you build strength, improve balance, and develop the stability needed for pole dancing. Whether you’re a beginner pole dancer or looking to refine your technique, our guided lessons will support your progress every step of the way.
6. Targeted Pole Exercises #
Performing targeted exercises on the pole itself can be an effective way to improve your upper body strength while simultaneously honing your pole skills. These pole exercises allow you to practice proper pole grip, body positioning, and muscle engagement specific to pole dancing. Some beneficial pole-specific exercises include:
- Pole Pull-ups: Grip the pole with both hands and pull your chest towards the pole, engaging your back and arm muscles. Lower yourself back down with control, and repeat for multiple reps.
- Pole Climbs: Practice climbing the pole using different techniques, such as the basic climb and the caterpillar climb. This will help you build grip strength and engage various upper body muscles.
- Inverted Holds: Perform static holds in an inverted position on the pole, such as a basic invert or a butterfly hold. These moves engage your shoulders, arms, and core muscles, while also helping you become more comfortable in upside-down positions.
- Shoulder Mounts:Â Practice shoulder mounts and shoulder mount variations, which require significant upper body strength and control. Start by working on the shoulder mount prep exercises before progressing to the full move.
Incorporating these targeted pole exercises into your training routine will not only strengthen your upper body but also enhance your overall pole dancing performance. We created Pole Bootcamp series with a variety of effective & fun exercises with the pole to help you build strength for pole dancing.
7. Prioritize Consistency and Progressive Overload #
To see significant improvements in your upper body strength, stay consistent with your training and gradually increase the difficulty of your exercises. This concept, known as progressive overload, can be achieved by:
- Increasing the number of reps or sets
- Adding more resistance or weight
- Incorporating more challenging exercise variations
8. Recovery and Nutrition #
Lastly, prioritize recovery and nutrition to support your upper body strength development. Stretch regularly, get adequate sleep, and consume a balanced diet rich in protein, healthy fats, and complex carbohydrates to fuel your workouts and promote muscle growth. When you perform an intense workout or strength training, your muscles get micro tears. To gain strength you must allow time for your muscles to heal & recover from the previous workload.
Remember to prioritize proper form and technique in all exercises to prevent injury and maximize results. It’s also important to allow your muscles adequate rest and recovery time between workouts.
Lastly, be patient. It takes time to build upper body strength for pole. Don’t get discouraged if you don’t see results immediately. Just keep working hard and you’ll eventually reach your goals.
By incorporating these strategies into your fitness routine, you’ll be well on your way to building the upper body strength necessary to excel in pole dancing.
