Pole Power Academy - Kelly Morgan

Do you struggling to get a good hand grip on the pole?

This follow along video is just what you need to help you build up that strength and can be added super easily to your workout days. 

It can even be done as part of your warm up! 

All you need is a pole that spins! So have it set up and on spin mode before getting started.

Pole Walk 

• Stand side onto the pole and raise up on balls of feet
• Raise inside arm up 
• Push the middle of your hand onto the pole spreading your fingers and then wrap them around with a tight firm grip
• Ensure wrist is in line and not wrapping around the pole
• Pull shoulder down away from ear
• Pull hip away from the pole 
• Imagine you are trying to pull the pull down into the floor
• Take 10 steps around the pole
• Swap sides and repeat

Pole Twists (Extension/Flexion)

• Stand facing the pole at arms distance away
• Bring your hand side by side so thumbs are facing each other 
• Take both hands onto the pole to the same side
• Han the top arm in line with your shoulder
• Press the hands into the pole then wrap fingers and thumbs around to grab tightly
• Twist the pole forwards 
• Move one hand back at a time so your wrists flex and extends as you twists
• Repeat x10 times then swap sides
• Now go back to the first side and twist the pole backwards

Bracket Grip Prep

• Stand facing the pole and raise up on the balls of your feet
• Reach one arm up over head and grab the pole keeping wrist inline
• Place other hand onto the pole just below hip level with index finger pointing down
• Engage your shoulder back and down, pull the pole down into the floor with top hand and push down (not back) with lower hand 
• Your aim is to level the shoulders and ensure both wrists stay straight as you pull/push down 
• You should come to the tops of your toes, hold for a couple of seconds before releasing and repeating
• Repeat x10 then swap sides

Resistance Push 

• Stand side onto the pole with feet next to the base
• Lean out to the side so arm straightens 
• Now imagine someone is pulling you away from the pole whilst you try and pull yourself back in. That resistance you create with your self is what you want
• Hold for 10secs and repeat on other side

Resistance Pull

• Stand side onto the pole holding onto the pole with your outside hand at chest level 
• Now take a step out away from the pole 
• Lean into the pole keeping your body straight, don't allow the hip to sink in towards pole.
• Now imagine you are glued into position 
• Your are squeezing the pole and trying to push yourself away to an upright position
• Hold for 10secs and repeat on other side