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Learning to do a pole up will help you develop the upper body strength needed to climb, invert and perform tricks on the pole.
When I first started, I couldn't hold myself on the pole. I learned by doing little what I called 'pop-ups' like a small jump up and into a quick hold and release (illustrated at the bottom of this page.)
I haven't seen too much information for total beginners in building upper body strength using the pole outside of Studio Veena's lessons. Every video I see and all of the instructions I find demonstrate getting on the pole, climbing or inverting for someone who already can pull themselves up on the pole or get into a tuck position without kicking into an invert. (I have a whole section for a beginner to learn NOT to kick into inverts).
So I went back and went over my notes of how I learned and am sharing them here - again, these are most useful if you are just starting out or maybe have learned some spins and can climb, but are lacking strength in your back, arms, core and shoulders to pull or hold yourself up on the pole.
This move is awesome for beginners because you can use your legs to assist you in pulling yourself up on the pole without straining your shoulders or other muscles. The best way to build a muscle without injury or a bad case of DOMS (Delayed Onset Muscle Soreness) is to gradually introduce stress and pressure to it.
This exercise uses your legs as well to assist you in pulling yourself up.
This standing exercise is for beginners that cannot pull themselves up yet from a standing position.
Learn to do a pole up > Learn to invert from the floor
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