Work it Out Wednesday: Good Grips and HandPrints

Grip Conditioning

Being able to grip the pole, especially when you are starting out is VITAL to feeling comfortable in new moves. Here are a few grip conditioning drills I like doing on and off the pole. 

For me, isolating the grip needed for different moves helps to refocus on targeted areas so that when you add the other portions of the moves, it makes sense!

  1. Half Bracket Bunny Hops

    Get into your half-bracket hold (also known as handshake grip) and take little hops around the pole to practice engaging your shoulders for spins.

  2. Lizzard Runs

    Lift your inside arm to the pole, drop your shoulder to engage your lats, and run around the pole. Pull with your arm to “run” in the air.

  3. Split Grip Bracket Hops

    Get into your split grip, pull with top hand, push with bottom. Try to hop around the pole to get your feet off the ground,

  4. Low Arm Pushes

    Put your inside hand on the pole, palm facing the pole, walk your feet out to desired distance, and press in and out to work your bottom arm.

  5. Pull Ups & Negative PullUps

    Set your hands on the pole, just above your forehead, and then pull up to try to take your feet off of the ground.