Conditioning/Strengthening for Pole Work

* Quality over quantity is important when it comes to repetitions

* Attend to muscles on a "micro-level"

* If you can approximate the precise exercise at the pole with your own body weight with whichever exercises you choose, this is always the most accurate way of training strength for the particular moves you want to be able to execute at the poles.

* Specific exercises/equipment at the gym that lend to strengthening key muscles for pole work:

1. Roman Chair (pressing the shoulders down to engage the   Latissimum Dorsi and other back muscles), lifting the knees using the muscles of the pelvic floor and transverse abdominals (in lieu of hip flexors).  This is a very subtle difference. Please let us know if you have questions about this exercise, since we review this exercise in Level II and higher classes at the studio.
2. Other abdominal exercises (especially targeting the lower abdominals)
3. Pull ups or other equivalent exercise with "lat pull-down" machine
4. Deltoids (especially front deltoids) for the "twisted grip" position we utilize on backward body spiral, swan, and level 6+ moves
5. Military press for shoulders