How to get Stronger for Pole Dance
Strength Exercises That Actually Help
Want to get stronger for pole? It’s not just about doing more pole classes. It’s about knowing which muscles to strengthen and how to train them for the moves you’re working towards.
Getting stronger for pole dancing comes down to combining two types of training: off-the-pole strength training and on-pole conditioning.
Both have different purposes, but they work together.
Off-the-pole strength training
Helps you strengthen the muscles you need for pole dancing, using exercises such as dumbbell rows, resistance band exercises and core workouts.
On-pole conditioning
Helps you apply that strength to the pole through specific exercises and progressions that build towards the moves you’re learning.
Why Pole Dancers Get Stuck
But here’s where I think a lot of pole dancers get stuck.
They know they need to get stronger, but they’re not always sure what they should actually be training.
And that’s where having a pole goal makes a difference.
If you’re working towards your Chopper Invert, your training will look different from someone working on their Ballerina or Ayesha.
Different pole moves require different combinations of strength, mobility, stability and technique.
When you know what you’re working towards, you can focus your training on the muscles and movements that will help you get there.
That’s what I call Strength with Purpose.
So, let’s look at some of the areas you can strengthen and how they relate to your pole goals.
Not sure which exercises to focus on? Start with your pole goal!
Whether you’re working towards your first invert, improving your shoulder stability or trying to achieve a specific pole move, here are some exercises to help you build the strength you need.
I’d create individual pods with a short video showing an exercise, followed by a link to the relevant Pole Rage workout.
Your back and arm muscles play a big role in pulling and supporting your body weight on the pole.
Exercises such as dumbbell rows and bicep curls help strengthen your lats, upper back and biceps.
This strength supports movements such as pole climbs, holds and inversions.
TRAIN YOUR UPPER BODY →
Your shoulders work hard during pole dancing, particularly when you’re pushing, pulling and supporting your body weight.
Your rotator cuff muscles help stabilise your shoulder joint, making them an important part of your strength training.
Exercises such as resistance band external rotations help strengthen these muscles.
This is particularly useful when building towards moves such as your Ayesha, Handspring and other weight-bearing pole positions.
STRENGTHEN YOUR SHOULDERS →
If you’re working towards your Chopper Invert, it’s not just about having strong abs!
Your lats, upper back, biceps, core and hip flexors all contribute to lifting and controlling your body during an invert.
Exercises such as seated leg lifts and dumbbell rows can help you build the strength needed for your invert progressions.
But remember, you also need to practise applying that strength on the pole.
BUILD YOUR INVERT STRENGTH →
Your core isn’t just responsible for lifting your legs.
It also helps you stabilise your body, control your movements and maintain different pole positions.
Exercises such as dead bugs and hollow-body holds help strengthen your abdominal muscles and improve trunk control.
This is useful for movements such as Chopper Inverts, leg lifts and controlled transitions.
TRAIN YOUR CORE →
Your Ballerina requires more than just flexibility!
You need a combination of shoulder mobility and stability, upper-back rotation and hip mobility to achieve the position.
If you struggle to rotate your upper body, working on your thoracic rotation can help improve the movement needed to turn into your Ballerina.
Exercises such as open-book rotations are a great starting point.
But remember, mobility exercises alone won’t necessarily solve the problem. You also need strength and control through the movement.
TRAIN FOR YOUR BALLERINA →
Your Ayesha requires a combination of pushing and pulling strength, shoulder stability and core control.
And remember, your Handspring is an entry into your Ayesha, so developing a strong, controlled Ayesha position is an important part of your preparation.
Exercises such as scapular push-ups and controlled shoulder-strengthening exercises can help build the stability needed to support your body weight.
You’ll also need specific on-pole conditioning to develop the technique and coordination for the move.
TRAIN FOR YOUR AYESHA →