Pole Dance Invert Strength Exercises (WITH NO POLE )

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Pole dance conditioning exercises. If you want to get stronger in your invert but have no pole at home, these pole dance strength exercises will help you build the strength you need to get upside down on the pole more easily!
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DISCLAIMER: Our RU-vid videos are only intended to be used as a source of reference and inspiration, rather than being intended as structured pole dance lessons. You must always warm up before attempting any pole moves and cool down after your session(s). You should only ever try pole moves that you have been taught by an instructor (whether in person or a structured online tutorial platform such as PoleFreaks Studio) and any moves where there is a risk of falling should only be attempted with a mat and spotter after instruction. PoleFreaks and Holly Munson takes no responsibly for any injury, illness, loss or death arising from using our RU-vid videos.

Опубликовано:

11 сен 2024

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Комментарии : 69

@PoleFreaks 3 года назад

*Build strength for pole dance with my FREE 30 Day Pole Strength Challenge:* bit.ly/PoleStrength30DC *🔥 Follow me on Instagram:* bit.ly/polefreaksIG

@camilladidio7136 3 года назад

Thank you 🙏

@PoleFreaks 3 года назад

@@camilladidio7136 I hope it’s useful 😀

@lizbee2739 3 года назад

I've really needed this! I'm a beginner pole dancer and don't have a pole at home. These exercises are great for improving my core and developing the strength I'll need when i start learning to invert. Thank you for this video!

@PoleFreaks 3 года назад

Yay! I’m so glad it’s useful 😀💪🏼

@ntorinachotzallari8088 2 года назад

I started those exercises 10 days ago, everyday I see I can increase my repetitions and I started having a slight improvement on the pole but still I need some more time so I keep exercising 😀🤗

@PoleFreaks 2 года назад

Yay, that’s so great to hear 💪🏼💪🏼💪🏼

@indigo_azul 4 месяца назад

I'm just finding this now after trying for a couple years to get my invert from the floor. This is really helpful!!

@PoleFreaks 3 месяца назад

Yay! I hope it helps 😀

@ladycanadachan 2 года назад

These exercises are perfect! Not too complicated and easy to add to any at home routine between pole classes! Thank you so much for this!

@PoleFreaks 2 года назад

Yay! I’m so glad you like them - I hope they’re useful 😀💪🏼

@7araaa1 Год назад

Your videos are incredible. I’ve recently got back into pole dancing after 7 years off and 3 kids, and my core strength is not exactly what it used to be! But your videos are really, really helpful! Thank you for making these! Big fan. 👏😍

@PoleFreaks Год назад

Thank you so much!! I’m so glad they’re useful. Welcome back to pole 💪🏼💪🏼💪🏼

@lovelykali 2 года назад

Beautiful! thank u so much! Really needed a routine to build the strength to do my inverts

@PoleFreaks 2 года назад

Aww I really hope this helps 😀💪🏼💪🏼💪🏼

@clairegrube2390 11 месяцев назад

Those leg lifts really humbled me lol

@PoleFreaks 11 месяцев назад

🤣 They’re harder than they look!!

@dodoomiau Год назад

This is super helpful, just what I've been looking for. Thank you 🙏 😊

@PoleFreaks Год назад

Yay! I'm so glad :D

@Currentlygossiping 3 года назад

I LOVE this channel! So helpful❤️

@PoleFreaks 3 года назад

Aww thank you so much! I’m so glad you like it 😀

@lanalayton7576 3 года назад

These are fantastic! Thank you so much!

@PoleFreaks 3 года назад

Yay! I'm so glad you like it :D

@oliveyule Год назад

Thanks I need this! This is my favorite pole channel.

@PoleFreaks Год назад

Thank you so much!! That’s so lovely to hear 😀

@shanashay1399 6 дней назад

SO hard, but So helpful.

@PoleFreaks День назад

@@shanashay1399 I’m glad it’s helpful. It will get easier 😀💪🏼

@camilliamccown4006 2 года назад

Very helpful and just what I needed!

@PoleFreaks 2 года назад

Aww thank you! I hope it’s useful 😀💪🏼

@sinamen516 3 года назад

much needed! thank you!!

@PoleFreaks 3 года назад

Thank you! I hope it’s useful 😀💪🏼

@danielacarolinavaldiviasil2542 Год назад

Genial, muchas gracias

@12345liberty 2 года назад

This is super useful, thanks for sharing x

@PoleFreaks 2 года назад

Yay! I’m so glad it’s useful 😀

@germancappelletti6393 3 года назад

Hola bella! gracias por poner subtítulos en castellano!!!! Carina B.

@ridhishetty5623 Месяц назад

Thank you so much for this video - inverts feel impossible, but hoping that if I add this to my routine everyday, it would be possible to invert one day :)

@PoleFreaks 28 дней назад

@@ridhishetty5623 yay! I hope this helps - let me know how you get on with it 💪🏼

@heunee5090 3 года назад

Auhhh it's been a long time miss you

@PoleFreaks 3 года назад

Aww thank you! 😘😘😘

@tangtang9972 2 года назад

Thank you for sharing.

@PoleFreaks 2 года назад

I hope it’s useful 😀💪🏼

@carnivalfeet 3 года назад

Beautiful

@PeachPlastic Год назад

Training my ab-strength has helped but I think my hip flexors are very tight, because it's hard for me to bring my knees really close to my chest. Is there any additional conditioning stretch I should include besides low lunges and leg stretches?

@eastonweil99 3 года назад

i needed this damn

@iamyogiBella 3 года назад

Thank you!

@PoleFreaks 3 года назад

Thank you - I hope it’s useful 😀💪🏼

@sallyfakhr8260 11 месяцев назад

Awesome! Unfortunately I have a weak right arm to carry myself for the invert ..any tips to strengthen please ? ❤

@PoleFreaks 11 месяцев назад

I love knee tucks - preferably with both legs but you can also do one leg if that feels better. Isometric holds really help too like getting into a pull up and holding, hope that helps 😊

@chokocoko1632 3 года назад

Well explained ❤️

@PoleFreaks 3 года назад

Aww thank you 😊

@chokocoko1632 3 года назад

@@PoleFreaks ❤️

@nellymunoz1201 Год назад

Hi, Thanks for your Video. When I am trying to do the leg lifts my legs( my quads) want to cramp. What can I do to improve my leg lifts, is this lack of strength in my core?

@PoleFreaks Год назад

I’m so glad it’s useful! It is a crampy move - you can try not to lift your legs as high or bring them closer together. You want to make sure it’s still a challenge though 😀 You can also do leg lifts from standing which are still tricky, but not quite so intense to start with 💪🏼

@sakurasarchive 2 года назад

Can you pole dance and do these exercises if you had scoliosis surgery in the past?

@Andrea1542 Год назад

Medical advice shouldn't be given or accepted over the internet. Talk to your doctor. There is no way of anyone here knowing, even if they have been there themselves.

@user-xd3zi1en7w 5 месяцев назад

The core muscle is what needs to be strengthened for overall body performance

@PoleFreaks 5 месяцев назад

A strong core is so important! 😀

@user-xb1ng8ke6u 2 года назад

When you do the knee tucks should you keep your back on the matt?

@nicolemarlin6900 2 года назад

Yes your low back should be touching for the floor for optimal core engagement

@giulianaavila4966 Год назад

But but for the leg lifts in the straddle, what do I do if I literally can’t? Like, my leg just won’t come all the way off the ground

@PoleFreaks Год назад

Hi! The main aim is to focus on lifting / holding the leg straight. Even if you can only take it off the floor 1cm that's fine! If it doesn't move at all, when you try to lift you should hopefully still feel the leg trying to lift, and that's what we want to feel :D

@symphonyb.2347 Год назад

For the seated leg lifts in a straddle, I can lift one leg at a time but when it comes to both at a time i cant 😢 any tips?

@PoleFreaks Год назад

You can move your legs in closer (not together though) and try like that. If that’s tough you can lift one leg straight at a time from standing, aiming to get your leg higher than your hips. You might then find it easier from sitting to lift both legs 😀

@PeachPlastic Год назад

Shrink the width of your imaginary "pizza slice", and lift them even if it feels like you can only bring your legs up a few millimeters. Focus on lowering your legs as slowly as possible instead of just dropping them. Then hold them up for three or five or seven seconds. This will still strengthen your muscles, even if you can't get them up far. Sit against a wall to avoid leaning back.

@AnaDiaz-hh9fw 3 года назад

how often should I do this?

@PoleFreaks 3 года назад

It depends how much training you do… you can add in a few exercises to your warm up or make it into a longer session. Just make sure you give yourself at least one rest day a week 😀💪🏼

@tangtang9972 2 года назад

How to lift my legs over my head when I do pole dance invert,I mean the fexibility of my legs.

@PoleFreaks 2 года назад

Aww you can definitely can flexibility - active in particular and the pelvic tuck will help! 😀💪🏼

@carolinagallego2942 2 месяца назад

Veo muchos estúpidos diciendo que el pole no es un deporte, y ellos de mientras sentados en el sofá viendo tele. Quien tenga algun argumento lógico por el cual no lo consideran deporte que me responda, que me ría un rato.