The contents of this book were carefully researched. However, all information is supplied without liability.
Neither the author nor the publisher will be liable for possible disadvantages or damages resulting from this book.
British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
Pole Dance Fitness
Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2018
eISBN 978-1-78255-462-2
All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced -including by photo copy, microfilm, or any other means- processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.
© 2018 by Meyer & Meyer Sport (UK) Ltd.
Aachen, Auckland, Beirut, Dubai, Hägendorf, Hong Kong, Indianapolis, Cairo, Cape Town, Manila, Maidenhead, New Delhi, Singapore, Sydney, Teheran, Vienna
Member of the World Sports Publishers’ Association (WSPA)
Credits
Design & Layout:
Cover & Interior Design: Annika Naas
Typesetting: www.satzstudio-hilger.de
Cover and Chapter Opener Photos: © Checo13.photography
Exercise Photos: © Gearbox Studios
Editorial:
Managing Editor: Elizabeth Evans
Copyeditor: Anne Rumery
Manufacturing: Print Consult GmbH, Munich, Germany
ISBN 978-1-78255-462-2
E-mail: info@m-m-sports.com
www.m-m-sports.com
Acknowledgments
A Word From the Author
Pole Dance and Fitness: Genres, Poles, and Products
Pole Record and Benefits
Pole Dance Commandments
Pole Dance Sins
How to Use This Guide
Anatomy
Chapter 1 Positions and Pole Principles
Chapter 2 Pre-Workout Stretching
Chapter 3 Warm-Ups
Chapter 4 Pole Postural Exercises
Chapter 5 Transitional Movements
Chapter 6 Climbs
Chapter 7 Shoulder Mounts
Chapter 8 Handstands
Chapter 9 Pole Dance Program
Chapter 10 Combinations
Chapter 11 Post Workout Stretching
Chapter 12 Workout Nutrition Plan
Exercise Index
Recipe Index
I would like to express my gratitude to those who supported and participated in the creation of this book: Meyer & Meyer Sports for allowing me to take on this project; my talented coach, Iraima Aular, and all pole athletes around the world from whom I have learned so much. Special recognition goes to my consultants, Nour Ezz, Dr. Han Salvedia, Michel Nabil, Mahmoud Zag, and Alexandra Aftanase; the models Germana Viafara and Monica Ochoa for their participation; Checo13.photography; Gearbox Studios; and all of the collaborators for their assistance with and support for this successful work.
Above all, I thank God for making this project possible, and for the guidance and enormous amount of love given. I thank my beloved mother, father, sister, and husband, who have stood by me every step of the way and who have always been my main inspiration.
To my family and country whom I’ll always hold dear to my heart: this is for you and to honor you.
Pole dance is an athletic discipline performed by men and women of all ages with a wide variety of body structures, physical characteristics, and backgrounds, and at all levels of sports experience or dancing skills. The main objective of this pole dance and fitness book is to serve as a guideline for and to encourage all enthusiasts and instructors who choose to practice this challenging sport.
The popularity of pole dance has grown over the years due to the multiple benefits it provides, including physical, cognitive, psychological, social, and emotional development; improvement of muscle tone, body strength, mobility, flexibility, stamina, kinesthetic awareness, coordination, motor skills, neuromuscular control, and psychological and emotional stress release. It also contributes to self-esteem and self-confidence by simultaneously combining sensuality, grace, a healthier lifestyle, and a fitter body complemented by each person’s individual qualities. Progress varies for each performer according to their characteristics, and training frequency, among other influential factors. However, it is important to remember that it takes time for the mind and body to acknowledge and assimilate the new demands of the exercises and movements being performed.
In this pole dance and fitness guide, readers will find specific information with practical descriptions and illustrations to help them understand the most appropriate approach for each exercise, movement, trick, or spin, including detailed exercise sets for workouts and stretching before and after the execution of pole dance tricks. This information is planned to progressively condition and prepare the body for the consequent challenges on the pole through technical notes for each pole figure and spin according to its level of difficulty, unique compositions of pole dance transitions to combine and create different dance and acrobatic routines, and postural exercises to improve body posture and alignment.
There are numerous aspects to consider in the practice of pole dance. As an enthusiast and coach, I highly recommend dedicating special attention to safety measures and the procurement of a certified pole dance instructor’s assistance. Remember, this is a high-risk sport in which aerial stunts are performed. The pole dance and fitness guide is in no way meant to be substitute for proper instruction; it is expected to be used as a guideline and a valuable tool for dancers surrounded by a safe environment and in conjunction with personal or group training. Another valuable aspect to be consider is technique and the progressive manner in which the tricks and spins must be performed. Bear in mind that it is not a matter of quantity but quality. Investing more time on a trick’s execution improves the performer’s skills and ensures further satisfactory results.
The process is continuous and progressive; prepare to marvel at your achievements.
—Irina Kartaly
Pole dance and fitness is an athletic discipline that combines dance routines, acrobatic stunts, and a vertical pole. Pole dance performance requires significant muscular endurance, coordination, and flexibility for the movements and spins. It can be considered both an aerobic and anaerobic exercise. Upper body, core, and lower body strength, along with proper instruction and continuous training and conditioning are essential to the process.
Over time, pole dance has grown into a discipline and a sport practiced at numerous dance and fitness studios in many countries. Pole athletes can even participate in national, international, amateur, and professional competitions around the world. Considered a leisure activity and a performance art, all performers are motivated by the benefits provided by its practice.
Pole fitness: Concentrates mainly on physical strength and technical aspects for each of the movements and stunts with conditioning-focused exercises.
Artistic pole and acrobatics: Emphasizes dance and expression, and focuses on movement and music, including choreography and acrobatic stunts. Different dance styles might be incorporated in this category according to the performer’s preferences.
Exotic pole: Possesses a more sensual approach. The performer usually incorporates high heels to the choreography which stresses movements requiring flexibility, as well as grounded transitional movements, commonly known as floor work.
There is a variety of poles to suit different approaches according to the performer’s requirements and purposes. Dance poles can have static or spinning modes, be portable or permanent, can vary in size, height, and thickness, and be made with different coatings or materials.
There are numerous pole manufacturers worldwide which provide high-quality products to ensure a safe performance for pole dance enthusiasts.
Permanent poles are fixed to the ceiling and supported by girders anchored to the ground by brackets. Depending to the pole manufacturer and brand, there are different manners in which to install and fix the pole in a given location. Portable poles are supported by a base or a portable stand and do not need to be attached to the ceiling. These poles are easily dismantled and can be transported to different locations. There are also portable poles which work by pressure, and are designed to be installed and dismantled according to the performer’s requirements. Transportation and storage is easy and the extension of the pole can be modified with specific measured pole extensions.
The pole diameters for dance and fitness vary (e.g., 40 mm, 45 mm, and 50 mm) depending on the usage purpose and personal preferences including the challenger’s characteristics. The most common classification is for studio or competition use.
The poles may have both spinning and static modes, while others may only provide one or the other. Spinning poles use ball bearings in order to spin, while static poles do not allow rotation or spin, remaining in a fixed position. Each mode provides different advantages and it is highly recommended to practice and perform on both pole modes, to avoid becoming accustomed to one or the other which limits the improvement of skill development, performance, and progress in general.
There is a diversity of pole materials and coatings, each of which have their own different properties and advantages. Poles may be brass, titanium, gold, stainless steel, or chrome. There are also silicon- and powder-coated poles, which provide maximum grip for the user. However, silicon poles require challengers to cover their skin with clothing in order to avoid direct skin contact and any lacerations that may result. Silicon-coated poles are recommended to be used only for certain tricks and performers, since it might not contribute to the challenger’s grip-strength development. Usually used in a static mode, powder-coated poles can also provide optimum grip and friction while performing. The brass, titanium, or gold poles increase the performer’s grip and are often used by advanced challengers. Stainless steel poles, however, provide a moderate grip in contrast to the others, and are usually used by performers with more sensitive skin. Last but not least, the most popular pole material (and one that is often used by beginner performers) is silver chrome.
It is common to apply different products to the pole and on various body parts, such as magnesium, Mighty Grip, Dry Hands, or iTac2. Performers also continuously wipe the pole with isopropyl alcohol (or other products, as advised by the pole’s manufacturers) to improve the grip on the pole; it may also depend on the performer’s preferences, characteristics, skin type, pole material, and environment. These products are highly recommended for challengers who suffer from hyperhidrosis, but regular application is also inadvisable in order to avoid minimizing strength development on the pole.
Pole dance has grown in popularity over the years in many countries around the world. Its existence dates back to the twelfth century with 9-meter poles used by Chinese circus performers. Full-body outfits and costumes were used to grip the rubber-covered poles. Performances were less fluent and choreographed, and performers mainly executed aerial stunts, flips, jumps, climbs, and contortions, as well as holding suspended positions, usually performed by more than two challengers at once. Nowadays, spectators around the world can appreciate performances of Cirque Du Soleil which is very much influenced by these Chinese circuses.
In India, the traditional Maharashtra performances are over 800 years old, and are still practiced in competitions around the country, using a tapered wooden pole with a base diameter of 55 cm and 35 cm diameter at the top. As in modern day pole dance and fitness, skin exposure was required to provide proper grip to the pole. Although there were pole dance competitions, it was mainly used by wrestlers as a training practice to improve speed and develop coordination, reflexes, and concentration. Because it requires agility and precision, and increases the performer’s endurance, strength, flexibility, and stamina, pole dance has proven to be beneficial for other athletic activities.
In the 1920s, during the Great Depression in the United States, travelling fair performers known as the Hoochie Coochie would dance around a tent’s support pole, entertaining spectators with fluent hip movements and body exposure. Pole dance is commonly mistaken for an exotic dance form due to its use in adult entertainment establishments, but in reality, this is far from the true essence of pole dance as an athletic discipline. Pole athletes who perform with an exotic approach require as much practice, training, and dedication as those in other pole dance disciplines.
There are pole dance recordings from 1968 in the U.S., and by the 80s, it was popular in Canada, as well. By 1994, the first pole dancing school was created by Fawnia Dietrich, along with instructional videos to teach pole dance exercises.
In modern day, pole dance and fitness classes are held in private studios, academies, and gym facilities worldwide, providing guidance in the practice of this discipline, as well as workshops and programs for specific and general training on the pole. Being a discipline combining Chinese circus performance, ancient Indian traditional performance, and dance and fitness skills, pole dance has grown into an internationally recognized activity for men and women alike, participating in high-standard competitions in many countries. Organizations such as the International Pole Dance and Fitness Association (IPDFA) and the International Pole Sports Federation (IPSF) are working hard to make pole dance an official part of the world’s major sports competition, the Olympics.
Motivation and variety: There is a large number of moves and acrobatic tricks in pole dance and different skills to be improved for each according to their level of complexity. This guarantees the performers have a variety of challenges throughout the process, and does away with tedious, repetitive routines thereby highly increasing their motivation in each session.
Flexibility: Pole dance improves flexibility and joint mobility, as many tricks and stunts require a wide range of movements and splits. Stretching exercises prepare the body to achieve a safe and progressive improvement of performance. It is important to develop flexibility skills in a cautious manner to avoid injuries.
Self-confidence: Pole dance allows challengers to motivate themselves while observing the natural results of their performance. Seeing direct results increases expectations for new challenges with a higher level of complexity.
Suitable for all: One of the best attributes of pole dance practice is that reaches all kinds of individuals that wish to improve their lifestyle and develop new skills by practicing a sport or physical activity. Regardless of age, body structure, physical characteristics, background, or sports experience, skills will improve progressively.
Toning: Pole dance develops muscle tissue in specific areas, such as biceps, triceps, legs, glutes, hips, chest, shoulders, abdominals, and back, increasing strength while performing numerous exercises using the challenger’s body weight. It also improves physical endurance and respiratory system function, and increases body stamina. With the intensity of pole dance conditioning and cardiovascular and isometric exercises, performers perceive noticeable changes regarding weight and fat reduction.
Posture: Pole dance training improves posture and body alignment by teaching performers to distribute their weight and support on muscles and ligaments in the course of each movement.
Neurological: Through the performance of sports drills and high-intensity intervals, pole dance exercises involve body movements that stimulate the prefrontal cortex of the brain which involves complex thinking, reasoning, and multi-tasking abilities, as well as problem-solving skills and attention. Various stretching exercises are similar to those found in yoga; relaxing involves the frontal lobe of the brain, which integrates thoughts and emotions. The parietal lobe is one of the most important for visual and spatial processing for all pole dance exercises. Finally, all aerobic exercises involve the hippocampus which is in charge of memory, and required for remembering the various movements, sequence of steps, and dance routines.
Stress release and expression: Dance has proven to be a most successful therapeutic tool for physical, emotional, and psychological improvement through body language, communication, and expression. Aerobic exercises stimulate the release of endorphins in the bloodstream, causing a euphoric reaction and a state of physical, mental, and emotional well-being.
Health prevention: Aerobic activities strengthen the heart and improve the respiratory system, decreasing the probability of heart disease. With the execution of different pole dance exercises, skin elasticity increases, preventing varicose vessels and osteoporosis. It has also proven to be very effective in the pre- and post-maternity process, reinforcing back and abdominal muscles.
Coordination and balance: Pole dance is intimately related to movement stability and control, through the mental and physical realization and performance of each exercise; a challenger’s improvement is based on different aspects, such as body position, strength focus, weight distribution, support, and grip, as well as momentum.
Warm up and stretch: The importance of proper warm-ups and stretches should not be overlooked. In order to reduce the risk of injury and fatigue, begin each pole session by performing a full-body stretch and then move on to the set of workout exercises of your preference. When the pole session concludes, select and combine your desired stretching exercises.
Check the pole’s reliability: Be sure there is enough space around the pole to allow mobility, and check the pole’s stability and its proper friction to the ceiling and floor.
Clean the pole: The use of isopropyl alcohol is common among performers and pole dance studios for hygiene and optimum grip purposes (sweat can be one of the main performance obstacles). However, consult with pole distributers or manufacturers for the recommended maintenance products based on the pole’s material and surface qualities.
Wear proper outfits: Pole dance performance relies on stable grip and body contact to the pole. You should wear comfortable outfits that expose the proper body contact points; specifically, the arms, legs, and stomach must be uncovered in order to procure an efficiency of grip.
Have a spotter: The active participation of a certified pole dance instructor is required at all times for safety measures and proper technical instruction. In addition, training with other challengers allows information exchange, and improves social and emotional skills.
Use a crash mat: This is a valuable tool for all challengers to avoid and minimize injury risks in case of unexpected (or expected) falls from the pole. Crash mats are mainly used by beginners and by intermediate and advanced performers for tricks that involve climbing or high distance from the ground. Crash mats should not be used for grounded transitions (commonly known as floor work) or handstands to avoid any wrist injuries.
Review: Begin by practicing the last trick or spin you learned in your previous session to remind yourself of previous information and to reinforce technical and practical knowledge. This will help to improve the learning process and general optimization of the performance.
Mind technique: Each pole dance trick, spin, or movement has different characteristics, and the manner in which each of those is executed is essential. It is necessary for challengers and instructors to consider specific technical aspects, continuously gather and research new information, rehearse proper technique, acquire optimum judgment, and progressively achieve a more confident and safer performance.
Plan safety exits: While progressing on each level, the difficulty of the challenges will increase; an unexpected fall comes with no warning and often results in serious injuries. To minimize the risks, consult with the instructor for quick and safe alternative ways to exit the trick. It is recommended to begin new movements near the ground, and then move to a higher level once you are confident.
Strengthen right and left: It is common to consider one side’s extremities to be stronger than the other, creating a sensation of safety and comfort while performing. This preference can be counterproductive, increasing risk of injuries and developing muscular mass unevenly. Although you may be stronger side on one side or the other, the goal is to equally and progressively prepare and train the body for the different challenges.
Stay hydrated: The quality and quantity of pole dance exercises require considerable endurance, strength, resistance, and stamina. It is important to stay hydrated before, during, and after training, and to include proper meal plans before and after your training sessions to provide the body with the energy it requires to achieve an effective performance.
Play music: It is highly recommended to play music during the execution of the exercises in order to improve cerebral stimulation, motor control functions, and emotional motivation, significantly contributing to the performer’s progress.
Keep up the good work: Keeping a positive attitude will greatly contribute to the challenger’s performance. It is essential to practice continuously and rigorously, maintaining focus, persistence, and motivation for the upcoming challenges and achievements. Results are a certainty.
Moisturizing: This is one of the most important rules in pole dance. Do not apply body creams, oils, moistening products, or lotions that will eradicate the grip on the pole for at least 24 hours prior to the session.
Jewelry: Safety guidelines include the removal of all earrings, bracelets, rings, necklaces, piercings, or any other objects that might come into contact with the pole in order to avoid any sort of skin lacerations or damages to the pole or the jewelry itself.
Grip aids: Attempting to obtain a better grip on the pole by the regular and excessive use of different tools or products is a counterproductive and unconstructive habit which most likely minimizes skills development on the pole. It is important to progressively condition the body to obtain the appropriate strength in order to perform future high-complexity challenges, especially during the introductory phase and at the basic level.
Static or spinning poles: Both modes provide different advantages. It is recommended to practice alternating on both pole modes. Avoid becoming accustomed to a single type which restricts the skills development and progress in general.
Performing under the influence: Pole dance is a high-level physical and mental practice based on the accurate execution of acrobatic movements and aerial stunts. The use of substances such as hallucinogens, opiates, or alcohol may have debilitating effects in addition to altering senses and negatively influencing motor activity, coordination, reflexes, and judgement, resulting in serious injuries or other grave repercussions.
Haste: Rushing through the learning progression in order to get to more advanced challenges is common, especially if the desired results are not yet perceived. However, the necessary skills will improve gradually, along with patience and persistence which are fundamental and positive qualities to develop in the learning process. Basic foundations and each level’s tricks pursue specific objectives, regardless of their complexity; each one is crucial for future challenges and achievements.
Injuries and overuse: Continuous training and repetitive overuse of muscles are common while performing pole dance and may lead to chronic injuries if left untreated. The most usual muscle injuries are rotator cuff and deltoid strain, wrist sprain, carpal tunnel syndrome, and hamstring, intercostal, and forearm strains. It is necessary to gradually strengthen muscles and improve flexibility by performing specific exercises and receiving proper therapeutic treatment. In case of discomfort, falls, or injuries, consult a certified physician.
Sleep and rest deprivation: Rest is fundamental for optimum brain and body functions. Sleep deprivation increases fatigue, and lowers energy and focus. During sleep and rest, the body generates a growth hormone, which contributes to tissue growth and repair, increasing vitality and positively influencing multiple aspects of the athlete’s practice and performance.
Bad posture: It is crucial to maintain proper postures for each movement, trick, spin, and routine that is being performed. Each of the pole dance challenges require postures that must be constantly considered to accomplish a cautious and graceful performance, procuring long-term physical improvements.
Panic: Because pole dance is a high-risk sport involving aerial stunts and acrobatic movements, it is natural to feel pain or experience fear and panic, leading to a sudden pole release and risking the challenger’s own safety as well as that of the spotter. In case of difficulties, it is recommended to practice different breathing techniques and to use crash mats and safety exit procedures.
Frustration: Emotional dissatisfaction increases stress and demotivation, leading to general disappointment. This negatively influences the learning process and, eventually, the performance. Each challenger works at a different pace, and has their own individual characteristics, strengths, and weaknesses; it is important to persevere and remember that all achievements require persistence and determination. Optimum results will be revealed in time and success will overcome.
Neglecting the weak side: Performing pole dance stunts and spins on a preferable side of the body is a counterproductive practice; it weakens the extremities and limits the challenger’s expertise and conditioning process.
The pole dance and fitness guide is structured as a rigorous program for each of your sessions using the following steps:
1.Review the sections on pole commandments and sins.
2.Complete a selection of the pre-workout stretches.
3.Select and perform one of the workout sets.
4.Complement the workout set with:
a.Pole warms-ups
b.Conditioning postural exercises
c.Transitional movements
d.Climbs
e.Shoulder mounts
f.Handstands
g.Latest trick or routine
8.Search the pole program for the trick you worked on during your last session and, if achieved, move on to the next challenge.
9.Select stretching exercises to begin relaxation.
Let’s get started!
The positions of the body, arms, and legs, along with the technical understanding of each of the movements executed, are essential for an appropriate and safe performance in pole dance. Each pole dance stunt has different characteristics, and the manner in which each of those is executed is essential. It is vital to consider and progressively obtain the understanding of the practical and technical aspects of pole dance: the best way to perform each trick; the correct body alignment to ensure the optimal placement of different body parts; and the optimal foot placement to obtain a visually appealing performance, to improve grip, or to secure the body position on the pole.
Pole dance and fitness is based on various physics principles, such as equilibrium, momentum, friction, gravity, rotational inertia, and angular velocity. Angular momentum refers to the performer’s movements and the forces applied while spinning around the pole, depending on the stunt or exercise to be performed. To gain momentum, dancers extend and swing the extremities around the pole before performing the spin or trick. It is important to remember that while tricks are executed on the spinning pole and while challengers apply a certain amount of strength to gain momentum, the pole will always spin faster while the challenger’s extremities are closer to it; conversely, the further from the pole the challenger is, the slower the spinning velocity will be. All pole dance climbs are subject to gravity and friction principles involving significant motor control; sliding down the pole from high levels and performing multiple stunts also depends on relevant factors on the frictional force such as the pole’s characteristics and the challenger’s grip. The centrifugal force causes the sensation of being drawn away from the pole while the centripetal force attracts the body toward it. Body balance is also an important aspect in pole dance; most movements require rotation and inversion of the body in addition to speed and the performer’s individual characteristics. Each stunt and movement demands different strength points and an intensity focused on the stability of each body part and weight distribution. One of the basic pole principles emphasizes the pull and push actions, in which each extremity or body part performs either of the tasks. It is common to apply this force on hand grips, where the upper hand performs a pulling action on the pole and the lower one pushes the body away from it.
General and specific performance skills will be developed continuously and progressively for the duration of the learning process. Gathering and continuously researching information from challengers and instructors is necessary for an enriched experience and a better performance.
Inverted
Standing
Horizontal
One-hand basic grip
Two-handed split grip
Two-handed full-bracket split grip
One-hand down grip
Two-handed half grip
Baseball grip
One-hand strong hold
Two-handed strong hold
Forearm grip
Two-handed partial split grip
One-hand back support
Two-handed baseball back support
One-hand down baseball grip
Two-handed twisted grip
Two-handed flag grip
One-hand twisted grip
Two-handed reverse grab
Two-handed half-inverted grip
Two-handed iguana grip
One-hand bridge arch
One-hand cup grip
Two-handed double bridge arch
Two-handed cup grip
Two-handed basic cup
Two-handed basic princess grip
Two-handed true grip
Two-handed princess grip
Two-handed flip grip
One-hand claw grip
One-hand elbow grip
Two-handed double elbow and variation
Underarm grip
Two-handed elbow split grip
Two-handed archer elbow grip
Armpit grip
Two-handed embrace hang
Two-handed crossed grip
Straddle
Crossed
Scissors
Stag/double attitude
Split
Tuck
Fang
Pike
Passé
Pencil
Body positions are based on three basic poses: inversions, stands, and the horizontal line of the body. If the back and shoulders are positioned above the waist, it is a standing position; if the waist is above the back and shoulders, it is an inverted position; and if the legs, waist, and back are aligned and parallel to the floor, it is a horizontal position. Exercises are characterized by which extremities are closest to the pole. The importance of technical aspects must not be overlooked: body position, grip, muscle contractions, extension or flexion, and pressure points, as well as safety measures and individual capabilities. Pole dance is as much an athletic activity as it is an artistic one. There must be a balance between the precision and accuracy required when performing the different movements and routines and the creative expression of the performer for motivational purposes, effective progress, and expected accomplishments.
Basic inversion into aerial leg hold to inverted crucifix.
Grip: Ankle, knees, and thighs
Basic climb technique to aerial leg hold.
Grip: Ankles, knees, thighs, and core muscles
Basic pole sit to plank supported by the upper hand.
Grip: Thighs, single hand, shoulders, and core muscles
Every pole dance trick is followed by a series of arm positions, movements, and grips; this is followed by transitions from one trick to the next that require a variety of additional postures and subsequent grips. There are also many pole tricks and movements that don’t use hand grips and instead depend on support from other body parts. It is crucial to identify the requirements of each trick and recognize the correct body friction points for a more accurate and safer performance. The pull and push actions—in which the upper hand applies a pulling force from the pole and the lower hand applies a pushing force to it—are some of the most important principles of pole dance, bearing in mind the distribution of weight and support on the arms, body balance, and duration and speed of each transitional movement and trick. During the learning process, experience will guarantee increasing confidence, and self-realized techniques distinctive to each challenger according to individual characteristics will allow for the achievement of different purposes and eventually an improved performance.
One arm extends higher overhead with a full grip (i.e., thumb facing fingers).
One arm extends higher overhead with the opposite arm at hip level with a full grip (i.e., thumb facing fingers).
One arm extends overhead with the palm facing sideways while the other arm extends down to pubic bone level with the palm facing away.
One arm extends down to mid-thigh level with a full grip and the palm facing away from the body.
One arm extends overhead while the other arm is stuck into the body with the elbow flexed to 90 degrees and the forearm just under the rib cage. Both hands use a full grip.
With the body facing the pole, both arms extend to head level and the hands use a full grip (i.e., thumbs facing fingers).
With the body positioned sideways to pole, the pole is anchored under the arm with the biceps stuck into it, the elbow flexed, and the hand using a full grip at ear level.
With the body positioned sideways to pole, the near arm assumes a strong hold grip. The far arm is extended or bent overhead with the forearm facing the forehead and the palm facing backward.
With the body positioned sideways to the pole, one arm extends to front at shoulder level with the elbow flexed to 90 degrees. The forearm is supported on the pole, with the hand using a full grip.
