Why is an effective warmup important before any pole fitness class ?

An effective warm-up before a pole fitness class that heavily involves the upper body is essential for several reasons:

 1. Injury Prevention: Warming up increases blood flow to muscles, making them more pliable and reducing the risk of strains and sprains. 

 2. Improved Performance: A proper warm-up can enhance muscle flexibility and joint mobility, which can lead to better performance during pole fitness exercises. 

 3. Enhanced Muscle Function: Warming up primes your muscles and nervous system, making them more responsive and efficient for the movements you perform. 

 4. Mental Preparation: A warm-up also helps mentally prepare you for the class, increasing focus and concentration. For a pole fitness warm-up targeting the upper body, consider including moves such as:

 1. Arm Circles: Forward and backward arm circles to increase shoulder joint mobility. 

 2. Shoulder Rolls: Gentle shoulder rolls to reduce tension in the upper back and shoulders. 

 3. Push-Ups: Modified or full push-ups using the pole to engage the chest and triceps. 

 4. Planks: Holding a plank position to engage core and upper body muscles. This can be done on the floor or diagonal planks using the pole. 

 5. Shoulder Stretches: Stretching the shoulders and chest to improve flexibility. 

 6. Wrist and Hand Stretches: Stretching the wrists and hands to prepare for gripping the pole. 

 7. Light Pole Spins: Performing slow and controlled spins on the pole to get used to the grip and motion.

 Your warmups can include the pole too. Always start with gentle movements and gradually increase intensity to avoid overexertion. Tailor your warm-up to the fitness level of the group and the specific activities you'll be doing in your pole fitness class. Make sure you have used all the muscles you intend to use in your class, which is pretty much all of the muscles of the body :)) 

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3 Wrist & Forearm Pole Strength and flexibility training Pole Passion

Pole Fitness and Dance

Many of us forget how important our wrists are for pole fitness and dance and quite often forgotten about it until it’s too late

In our experience, as a student progresses from the foundations and eager to go upside down, they underestimate the importance of strong forearms and wrists (to hold our bodies up on the poles and to come down again safely) – many students admit sometimes it’s been a good 10 or sometimes 15 years since they did a hand stand!!

So each week focus on the wrists and forearms from the beginning of your training
These simple exercises off the pole  can be included as part of the warm ups or as the main component of your lesson or at home as additional pole practice

Exercise 1

Use a  squeezy stress ball or a tennis ball

Squeeze tightly for a count of 5 seconds  (this should not cause pain or discomfort)

On each hand

Repeat ten times x 3 sets

Exercise 2
Wrist flexion and extension

Wrist flexion

Palm facing upwards, elbow into chest, supporting your forearm with your other hand
create a fist - gently raise and lower your fist keeping the arm at 90 degrees bend

Wrist extension

Palm facing downward, elbow into chest, supporting your forearm with your other hand
create a fist – gently raise and lower your fist keeping your arm at 90 degrees bend

10 moves x 3 sets Stop if it is uncomfortable and do not over train this movement 2 /3 times per week

To make this harder and advance this movement

Add a stretch band for resistance (held by your foot) or hold a light weight in the hand whilst performing this movement

Exercise 3

Circular wrist movements
Move your wrists, with your hands in a fist position, left and right
and in a circular motion in both directions
repeat for a count of 20 x 2 on each hand

For more information about how to train for strength and flexibility on the pole

 Join us on our international instructor training programmes and become one of the most highly trained pole instructors in the world

Visit www.polepassion.com for more details or email us on

theteam@polepassion.com