Image of a pole dancer in the middle of a dynamic move.

7 Exercises for Pole Dancers (Part 3 of 3)

Check out Part 1 here and Part 2 here!

The Pole Dancing Strength Workout

To get the maximum benefit from these seven strengthening exercises, I recommend making use of super sets in your workout. This is where you pair exercises and move from one to the other with no rest between them. Then rest for 45-60 seconds before doing your next superset.

Use a resistance that is challenging for the last 2-3 reps.

Here is the workout …

Lat Pulldown – 3 sets of 12 reps

supersetted with

Incline Push-Ups – 3 sets of 12 reps
Seated Rowing – 3 sets of 12 reps

supersetted with

One Arm Dumbbell Press – 3 sets of 12 reps
Single Arm Lat Pulldown – 3 sets of 12 reps

supersetted with

Skullcrushers – 3 sets of 12 reps
One Arm Dumbbell Curls – 3 sets of 12 reps

Summary

Following a strength training workout routine will help pole dancers to summon the seemingly effortless strength to perform seamlessly on the pole. The seven exercises described above will help develop your strength foundation.

If you want more tips on how to improve your strength, check out this guide.

Author
Recent Posts

Steve Theunissen

Hi, my name’s Steve Theunissen. I joined my first gym at age 15 and, five years later, I was managing my own studio. In 1987, I became the first personal fitness trainer in New Zealand. Over the past decade, I have built a freelance fitness writing career to share my fitness passion with the world.

Latest posts by Steve Theunissen (see all)