8 Exercises Every Poler Should Do

If you’ve ever tried being graceful while pole dancing, you know that poling is hard.  Poling requires some serious strength even to do basic tricks. And one of the best ways to master this strength is to get serious with your exercises off the pole.

While poling itself is an amazing workout, performing some exercises off the pole and getting stronger in general will help your skills on the pole progress forward. Now, before you peek below, keep in mind that this isn’t a list dedicated to core strength, that’s another blog entirely. This particular list is about getting stronger how certain exercises are more beneficial to pole than others.

Below are eight awesome exercises all polers should be making use of! These exercises are fantastic at helping boost your strength and prevent injury. So check them out!


Hanging Scapular Retractions

This shoulder exercise is crucial to teach your body how to stabilize the shoulders and prevent injury. We’re constantly “hanging” off the pole and really, we need to make sure we’re protecting our shoulders by keeping them depressed while pulling. This exercise inserts well into warm ups as pre-habilitations. Work your way up to two sets of eight to ten reps


Rear Delt Fly

By now you should have realized that shoulders are pretty necessary when pole dancing! Our front and side deltoids tend to get a lot of work but we often neglect our posterior deltoids! Training rear delt fly’s will help the performance of your overall back as well as improve your posture. On the pole, your pulls will be stronger and your shoulders more protected.



I’m sure you’ve heard of deadlifts. They’re those big scary weighted exercise! And while they may be a bit scary, learning to hip hinge is crucial. Deadlifting doesn’t mean you need to go heavy or go home. And you can chose from any type of deadlift you’re more comfortable with (sumo, cable, romanian, american, traditional, kettle bell, suitcase etc) but deadlift you must. Deadlifts hit the posterior chain and improve your overall strength. They also reinforce proper hip hinging technique which is a must for big lifts on the pole


Hip Thrust

Any variation of thrusting or bridges will work. The important part is that you learn to activate your glutes and move your hips! Thrusting on the pole occurs more than you think. Take moves like cupid, front hook spins, dragon fly’s, shooting star, shoulder mount straight edge, the list goes on. Knowing how to contract and thrust your glutes helps lock you into moves and makes you more secure.


Push Ups

A classic but a necessity. You’d be hard pressed not to find a move where you don’t need to push in some way shape or form on the pole! Any bracket hold or spin requires it. Extended climbs, and handstands do to. Pushing is a requirement of pole dancing and thus a priority off the pole. With so many push up variations out there, I promise you won’t get bored.


Inverted Rows

You knew this was coming, right? Pulling exercises off the pole are just a given as much of your time on the pole is spent pulling your body around it! Chin ups, pull ups and bentover rows all work also but those tend to be a bit scary to some. Enter inverted rows. A magnificent exercises to improve your pulling capacity on the pole by helping to strengthen your back. Plus putting you in a different plane of motion is much more similar to pole dancing than straight up and down.


Bulgarian Split Squats

This exercise sucks but it’s effective. I like it for pole dancers because is strengthens the legs unilaterally which transfers well to the pole (you’re rarely holding with two legs!). Not only does is strengthen your legs (making your hooks on the pole stronger) but it simultaneously stretches the quadriceps also. A win for anyone looking to be a bit more flexy.


Single Leg Hamstring Curls

Another unilateral goodie. Hamstring curls happen a lot in pole dancing, pretty much every time you do a knee hook and even more intensely when you’re away from the pole (daredevil/cupid etc). Strengthening both legs separately means one can’t take over for the other-  just like on the pole.


So there you have it, eight exercises that when done properly and consistently can help improve your pole skills in a major way! Learn them, implement them and rock them. And if you need help, shout out!

Happy Poling ๐Ÿ™‚