The Pull Exercises: Gym cross training for pole dancers 💪🏼 Part 2

Oct 10, 2023

Pull Exercises: The Secret to Balancing Your Pole Dancing Strength! 💃💪

Hello, fitness fanatics and aspiring pole dance superstars! In our quest for mastering the art of pole dancing, it's crucial to find balance and work on both push and pull exercises.

🌟 We've already talked about the push exercises (see part 1), but now, let's dive into the world of "Pull Exercises" – the essential exercise that will help you balance your strength for pole dancing perfection.

What Are Pull Exercises? 🤷

Pull exercises primarily engage your back muscles, which are indispensable for maintaining posture and control while pole dancing. These exercises will help you perfect those spins, climbs, and holds that make pole dancing so mesmerizing. So, without further ado, here are some incredible pull exercises to make you a pole dance dynamo:

1. Pull-Ups 🏋️‍♀️

Pull-ups are the gold standard for building a strong back. They work your lats, traps, and biceps, and you need these muscles for stability and power in pole dancing.

Steps to Conquer Pull-Ups:

  • Grab a pull-up bar with your palms facing away.
  • Hang freely, then pull your body up until your chin clears the bar.
  • Lower yourself back down.
  • Start with 3 sets of 5-8 reps, and progress from there.

2. Bent-Over Rows 🏋️‍♂️

Bent-over rows are fantastic for targeting the mid-back and helping you achieve that sleek, toned look that pole dancers are known for.

Steps to Excel at Bent-Over Rows:

  • Stand with your feet shoulder-width apart and hold a barbell or dumbbells.
  • Bend at your hips and knees, keeping your back straight.
  • Pull the weight to your hips.
  • Lower it back down.
  • Begin with 3 sets of 8-10 reps.

3. Lat Pulldowns 🏋️‍♀️

Lat pulldowns are like magic for strengthening your lats, the muscles responsible for stability and control during pole dancing.

Steps to Master Lat Pulldowns:

  • Sit at a lat pulldown machine with your thighs secured under the pads.
  • Grip the bar wide, palms facing away.
  • Pull the bar down to your chest.
  • Release it slowly.
  • Aim for 3 sets of 10-12 reps to start.

4. Face Pulls 🏋️‍♂️

Face pulls are perfect for targeting your upper back and shoulders, which are crucial for maintaining balance and grace on the pole.

Steps to Achieve the Perfect Face Pull:

  • Attach a rope handle to a cable machine at chest height.
  • Stand with your feet shoulder-width apart.
  • Pull the rope towards your face while squeezing your shoulder blades together.
  • Release it gently.
  • Start with 3 sets of 12-15 reps.

💪 Balance is the key to success in pole dancing. By incorporating pull exercises into your training regimen, you'll build the strength needed to perform those awe-inspiring moves with grace and confidence. Remember, practice, and dedication are your allies on this journey. 💃

Pole dancing is not just an art; it's a testament to your strength and determination. By focusing on cross training exercises, you're one step closer to achieving your pole dancing dreams. Keep pushing and pulling, and you'll soon be conquering the pole with style and finesse! 🚀

💃 Join the FREE Facebook Group for more tutorials and tips! HERE

Want to get specific targeted training? Reach out today for the FREE weekly planner to plan out your training week, and a personal plan session to help you rock it!

[email protected]

Connect with me on social media:
IG: myss.angie
FB: Myss Angie
TikTok: myss.angie