CONDITIONING FOR POLE
WITH
RUBBERBANDITZ:
TAKE YOUR POLE SKILLS TO THE NEXT
LEVEL
By Elizabeth Blanchard
BAND ASSIST CONDITIONING FOR POLE
© COPYRIGHT 2017 ELIZABETH BLANCHARD
PHOTOCOPYING OR REPRODUCTION ARE STRICTLY PROHIBITED
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BAND ASSIST CONDITIONING FOR POLE
So often I get asked how long I have been training in pole
and aerial. How long you have been poling is often
irrelevant. It’s not practice makes perfect but PERFECT
practice makes perfect. What took my poling to whole
new level of strength was conditioning. When I got a pole
at home and I made myself a list of conditioning drills to
do on a regular basis. Once you reach a certain base
level of strength and flexibility you can do just about any
trick or combo that is thrown at you. So often people get
wrapped up in checking tricks off their list, wanting to
simply learn the next trick and the next trick but they don’t
necessarily have the strength or flexibility. This results in
the pole enthusiast never fully mastering the majority of
the tricks. Better yet, go back to your basics. It comes
down to your basics! If your basics are strong and clean,
your advanced moves will be strong and clean. If you
short change your basics you will struggle to reach that
advanced level of poling because every new move will be
a frustrating endeavor. It is like in math, if you are trying
to learn algebra but you never mastered the basics of
multiplication and division you will always be struggling.
So make sure your basics are strong, and your long term
skills will be stronger. Sometimes that requires taking one
step back so you can take two or three steps forward.
Trust me on this, it will be so worth it in the long run!
For this band assist conditioning ebook you are going to
learn how to train to obtain new key pole moves or
strengthen moves you already have. I am also going to
give you a basic workout routine to follow that will take
your poling and strength to the next level. You can choose
a workout routine that best suits your needs and lifestyle,
this can be one day a week, two days a week or more. If
you are serious about taking your poling to the next level
you should be training or conditioning a minimum of two
days a week, ideally three days a week. I saw a huge
difference in my progress when I started consistently
training outside of my regular pole classes. Sometimes it
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BAND ASSIST CONDITIONING FOR POLE
might only be a 20 minute training session because you
are trying to squeeze it in between work, school, kids, and
life. You might not have the time to drive to class and
commit to an hour or longer pole class but you can
squeeze in 20 or 30 minutes of strength training at home
or at the park while your kids are playing. If you don’t
have a pole at home I would recommend purchasing
either my Pole Conditioning or Calisthenics ebook. Both
ebooks offer exercises that you can do either from home
or at your local park to help take you pole game to the
next level. So jump on board and let’s start this journey
together!
* If there are any exercises that are not clear to you or if you need
an additional modification please feel free to email me with any
questions: info@elizabethbfit.com
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BAND ASSIST CONDITIONING FOR POLE
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BAND ASSIST CONDITIONING FOR POLE
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BAND ASSIST CONDITIONING FOR POLE
You should understand that when participating in
any exercise or exercise program, there is the
possibility of physical injury. If you engage in this
exercise or exercise program, you agree that you
do so at your own risk, and are voluntarily
participating in these activities, assuming all risk of
injury to yourself.
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BAND ASSIST CONDITIONING FOR POLE
WARM-UP &
COOL DOWN
Most people know that they should warm up and cool down
before and after exercise but very few know why or how. A very
important concept to understand in regards to warm up is that
our bodies are all different. Some bodies require more time to
warm up before reaching peak performance.
Purpose of warm-up:
• Improves your performance during your primary workout.
• Reduce injury: Less likely to strain muscles.
Order of an effective warm-up:
1. Cardiovascular exercise to increase body temperature.
2. Static or active stretching.
3. Ballistic or dynamic stretching (similar to movements essential
to sport or activity).
4. Low intensity movements that mimic the sport or activity
being warmed up for (at a fraction of the final goal
intensity).The purpose of warm up is to give the body time to
adjust to the increased demands of exercise and reduce tissue
viscosity. (Cardiovascular, nervous system, mentally, etc).
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BAND ASSIST CONDITIONING FOR POLE
THE WARM
UP
The purpose of warm up is to give the body time to adjust to the
increased demands of exercise and reduce the potential for
injury.
• Warm-up should last 5-15 minutes
• A safe and effective warm up should:
• Increase blood flow gradually.
• Increase body core temperature – warm muscles are less likely
to be strained.
• Intensity should be enough to increase body temp but not
cause fatigue.
• Incorporate light stretching to help release some of the
connective tissue bonds of the musculotendinous units
formed during rest. Extensive stretching can decrease athletic
performance so focus on lightly extending range of motion
not increasing flexibility.
• Include sport specific movements at a lower intensity. Sport
specific activities should be performed at a fraction of the
regular sport intensity or speed as a final phase of warm up.
• Pole fitness involves utilization of the back and bicep muscles
far more than the chest and tricep muscles. For this reason I
highly recommend integrating tricep and chest exercises into
your warm-up and conditioning so as to maintain muscle
balance throughout the body. (Ex: push-ups or dips).
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BAND ASSIST CONDITIONING FOR POLE
WARM-UP
EXERCISES
The following are a list of recommended warm up exercises.
These exercises can be mixed and matched. There is not a set
number of repetitions. For a more extensive breakdown of warm
up exercises please consult the Pole Conditioning or Calisthenics
ebooks.
• Squats in 2nd position :
• Shoulder push ups:
• Traditional push ups (on knees or toes):
• Scapular depression and retraction:
• Internal & External rotation of shoulders.
• Mountain push ups (from downward dog position):
• Big hip circle kicks:
• Roll out/loosen up all joints.
• Wrists, elbows, shoulders.
• Hips, knees, ankles.
• Neck, thoracic spine, hips.
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BAND ASSIST CONDITIONING FOR POLE
Shoulders take a beating in pole and aerial. Strengthening your
internal and external rotators will help you maintain a healthy
rotator cuff and shoulder stability and strength. Use a medium or
light band for the following internal/external rotation warm up
exercise.
• Internal & External rotation:
• With the band looped around the pole adjust your distance
from the pole for the desired intensity or tension. Keep the
elbow fixed to your side, never allowing it to move away from
the body.
• Keep the shoulders and torso fully upright and even without
allowing them to twist or rotate throughout the exercise. The
rotation should occur only in the shoulder joint itself.
• For external rotation hold the band in the arm farthest from
the pole. Start with the arm across the body. Externally rotate
as far as you can without allowing the shoulders to become
uneven or the elbow to leave the side.
• For internal rotation hold the band in the arm closest to the
pole. Start with the arm externally rotated out to its furthest
point and then move far away enough from the pole so that
the band has tension. Internally rotate with the band in hand
bringing the hand holding the band across the body towards
the opposite hip.
• On both the internal and external rotation control the
movement in both directions. Don’t let the band pull your
arm back quickly, instead maintain muscle engagement to
slow the back pull to the starting position;
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BAND ASSIST CONDITIONING FOR POLE
This is not an all inclusive list of warm-up exercises. There are a
number of warm-up exercise ideas here to choose from but
consider the primary exercise being warmed up for and pick
activities that will closely simulate the muscles and actions that will
be used.
For more warm up exercises see the Pole Conditioning Ebook
Download.
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BAND ASSIST CONDITIONING FOR POLE
THE COOL
DOWN
The cool down, much like the warm up, is an often overlooked but
very important part of any exercise routine.
• Purpose of a cool down:
• Gradually decrease heart rate.
• Gradually relax the muscles.
• Allow removal of muscular waste products (to reduce muscle
soreness).
• Elements of an effective cool down:
• Duration 5-10 minutes, depending on intensity of exercises
preceding.
• The length of the cool down depends on the length and
intensity of the primary exercise being cooled down from.
• Slowly decrease the activity level or intensity.
• Spend a few minutes gently stretching, targeting muscles that
were used during primary activity.
• Try to avoid abrupt changes in transitioning from primary
activity to cool down.
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BAND ASSIST CONDITIONING FOR POLE
HOW TO PICK AND ATTACH
YOUR BAND
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BAND ASSIST CONDITIONING FOR POLE
WHICH BAND IS RIGHT FOR ME?
Trying to pick with band is right for you? The thicker the band the
more support it is going to give you because it will be lifting more
of your weight. On the flip side bigger isn’t always better, in this
case…. The bigger the band the harder it is to get into and
manipulate. If you go with too big of a band you might feel like it
is catapulting you into a move and making it harder for you to find
control and proper muscle engagement. Which band is best for
you is going to vary depending on the move that you are training
and how strong you are with that particular type of move. My
general recommendation for most polers is to get all three of the
resistant bands to the left to start. I use all three in my training
depending on what move I am training and how strong I am
feeling on that particular day. Throughout this book I will make
suggestions on which band to use for specific exercise but it will
of course vary person to person.
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BAND ASSIST CONDITIONING FOR POLE
HOW TO ATTACH YOUR BAND
•You don’t need anything other than your band
to attach it to you pole.
•Your band is one continuous loop. To attach it
to the pole wrap it around and then thread it
back thru itself. Pull it tight and either out on a
90 degree angle or down on a 45 degree
angle. If you pull straight down the band
might slide or roll down the pull to a lower
height than intended.
•The height to wrap your band at varies
depending on the pole move you are using it
to train for, your needed amount of band assist
and in some cases, your flexibility. The higher
the band is attached to the pole the greater
the assist and lift it will give you. The flip side
though is that the higher you put the band the
harder it is to get into and in some cases it is
too much band assist. Too much band assist
can make it difficult to control the band and
find proper muscle engagement. Finding the
proper band height is case variant and found
by trial and error. For most pole moves I stand
on a chair and attach the band over my head
when standing on a regular height chair. Or
do two pole climbs up, sit in a pole sit and
attach the band at eye level.
For video click HERE
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BAND ASSIST CONDITIONING FOR POLE
HOW HIGH SHOULD MY BAND BE?
• The height to wrap your band at varies
depending on the pole move you are using it to
train for, your needed amount of band assist and
in some cases, your flexibility. The higher the
band is attached to the pole the greater the
assist and lift it will give you. The flip side though
is that the higher you put the band the harder it
is to get into and in some cases it is too much
band assist. Too much band assist can make it
difficult to control the band and find proper
muscle engagement. Finding the proper band
height is case variant and found by trial and
error. For most pole moves I stand on a chair
and attach the band over my head when
standing on a regular height chair. Or do two
pole climbs up, sit in a pole sit and attach the
band at eye level.
• When getting into the band, always be sure to
pull the band out and down on a 45 degree
angle. If you pull straight down the band is more
likely to slide or roll down the pole. If you pull on
a 45 degree angle the band will tighten even
more as you are pulling it down to get into the
position needed for the move you are training.
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BAND ASSIST CONDITIONING FOR POLE
HOW DO I GET INTO THE BAND?
• How to get into the band will vary slightly depending on the
pole move that you are training. Most common will be that you
will need either your knee or your foot in the band. The easiest
way to get into the band unless you are flexible enough to
reach your foot up over your head to get into the band (don’t
worry you don’t have to be that flexible to get into the band).
• Hold on to the lower end of the loop a few inches apart with
each hand. Pull the band down low enough to get the desired
knee into the band.
• For some exercises, this is as far as you will need to go. For the
exercises you will need to get your leg all the way into the band
start with knee in the band as explained above and pictured to
the left. Once the knee is in pull the band apart enough to get
your shoulders all the way through the band so as to use your
body weight to push the band down. Place a hand on each
side of the knee that is in the band, press down so as to thread
the leg the rest of the way through.
• Once the leg is in the place needed for the desired exercise
then you can place the rest of the body in the desired starting
position. This might be prep for a handspring deadlift or for a
shoulder mount. How the leg should be placed in the band will
be indicated on each training exercise.
For video click HERE
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BAND ASSIST CONDITIONING FOR POLE
WARNING:
YOU SHOULD ALREADY KNOW THE MECHANICS
OF THE MOVES PRIOR TO TRYING WITH A
BAND. THIS TUTORIAL IS NOT MEANT TO
TAKE THE PLACE OF IN PERSON INSTRUCTION
OF HOW TO DO THESE MOVES FOR THE FIRST
TIME. YOU SHOULD ALREADY HAVE DONE
MOVES WITH A QUALIFIED AND SAFE SPOTTER
BEFORE INCORPORATING A BAND.
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POLE CONDITIONING
WITH BANDS
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Conditioning in pole fitness is crucial for both injury prevention
and sport development and progression. By focusing on the
same movement repeatedly, both the body and nervous system
are allowed the needed time to adapt, learn, and improve the
coordinating movements that make up the motion. It is very
important to remember that it is not practice that makes perfect
but ‘perfect practice makes perfect’. Pay close attention to proper
biomechanics and joint alignment when doing repetitive
movements (reps of conditioning exercises). Repetitive
movements without proper joint alignment put the joints at risk of
injury and increases the likelihood of an overtraining injury.
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THE INVERT
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Using a band assist to train your invert:
This is a great exercise for beginner polers that are either unable
to get their feet off the ground to even begin to train their inverts
or struggling to get the hips high enough to complete the invert.
This is a great way to help strengthen the abs while lessening the
amount of body weight that the arms need to support when
lifting.
• Pre-requisite: None
• The band is placed behind the knee of the outside leg for this
exercise (the leg farthest away from the pole).
• Hold the pole in a strong hold: Inside arm (arm closest to the
pole) is around the pole with the pole in or near the armpit. The
outside arm (arm farthest away from the pole) is holding on
above the inside arm. The outside arm can be straight or bent.
Try both ways and see which works best for you.
• Press down slightly with the outside leg into the band, then lift
up with the inside leg.
• Depending on your strength level, you might be working on
developing the strength and confidence to tuck the knees up
just enough to get your feet off the ground or already
progressing towards using the band to strengthen your full
range of motion invert. Whichever your level, work with where
your body is at and be sure to work your invert on both sides so
as to maintain muscle balance.
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THE APPRENTICE
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Using a band assist to train your apprentice:
The apprentice is a great exercise to increase oblique and hip
strength but is especially useful in developing the coordination
and proprioception for the push to pull mechanics required for
many advanced pole moves.
• Pre-requisite: None
• The band is placed behind the knee of the inside leg for this
exercise (the leg closest to the pole).
• Standing next the pole with the inside hip in direct contact, raise
the inside leg until the upper thigh is parallel with the floor.
Place the inside hand directly below the inside hip with the
fingers facing down on the pole. The top hand will be placed
around forehead height in a handshake grip with the palm
facing towards the face.
• The bottom hand will push into the pole while the top arm pulls
away from the pole (keep the top elbow pointing away from the
pole not straight down).
• The bottom arm should be completely straight but avoid
locking out (hyperextending) the bottom arm at the elbow.
• The inside hip should be kept at a tight angle throughout so as
to maintain a hip hold of the pole. Think about trying to
squeeze the pole between your stomach and leg in the crease
of your hip the entire time.
• If you feel comfortable tipping into the bent knee tuck hold and
are able to hold that position than progress to the next step of
extending the legs to straight.
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APPRENTICE TO
BUTTERFLY
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Using a band assist to train your apprentice to butterfly:
The apprentice to butterfly is a prerequisite to starting to work on
your handspring. It is a great exercise to learn the proper
shoulder engagement and strengthen the bottom arm required
to move on to the handspring. This exercise works for a baby
butterfly with the bent knee in contact with the pole or for the fully
extended butterfly with only the ankle touching the pole.
• Pre-requisite: A strong apprentice hold without using the band
assist.
• The band is placed behind the knee of the inside leg for this
exercise (the leg closest to the pole).
• Standing next the pole with the inside hip in direct contact, raise
the inside leg until the upper thigh is parallel with the floor.
Place the inside hand directly below the inside hip with the
fingers facing down on the pole.
• The top hand should be placed around forehead height in a
handshake grip with the palm facing towards the face. Be
careful not to place the top hand higher than the head or it will
make it difficult to get your foot to the pole to transition to the
butterfly.
• The bottom hand will push into the pole while the top arm pulls
away from the pole (keep the top elbow pointing away from the
pole not straight down).
• The bottom arm should be completely straight but avoid
locking out (hyperextending) the bottom arm at the elbow.
• The inside hip should be kept at a tight angle so as to maintain
a hip hold of the pole. Think about trying to squeeze the pole
between your stomach and leg in the crease of your hip the
entire time.
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• Once you are solidly in your apprentice, allow the upper body
to tip back so that you can look up the pole. Allow your top arm
to extend to almost if not completely straight. This creates
space allowing you to reach the pole with your outside leg to
hook for the butterfly transition. If you do not allow the upper
body to tip back, extending the top arm it is very difficult to get
the top ankle to touch the pole unless you are very flexible.
• Bring the outside ankle or knee (depending on whether you are
working on your baby or extended butterfly) to touch the pole
above the top hand. Slide the bottom hand as you allow the
band to assist the lift of the hips out and away from the pole
simultaneously extending the band leg out and away from the
pole.
• Keep the bottom arm straight as you slide it to prevent a
collapse at the elbow. Do not allow your body to sink into the
bottom shoulder but instead push out and away through the
shoulder.
• As you are tipping into the butterfly think about trying to bring
your bottom arm bicep to your ear. Look at the pole and this
will help you find the proper shoulder and spinal alignment.
• To get out of the butterfly reverse the movements you just did
to get into it, bringing band leg hip back down to contact the
pole. Squeeze the pole with that hip once you make contact so
that you can unhook the top ankle/knee from the pole to return
to your apprentice position and then back to the floor.
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THE SHOULDER MOUNT
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Using a band assist to train your shoulder mount:
• Pre-requisite: None
• The band is placed behind the knee of the leg for this exercise.
Either leg can be used regardless of shoulder mount side. You
will most likely find this exercise easier if you put the band
under your non-kicking leg.
• Place your back to the pole, placing the pole tightly against the
shoulder mount shoulder. Hands are most often placed in a
double cup grip with the same side hand as shoulder placed
lower. This shoulder mount exercise works just as effectively
with the true grip and princess grip shoulder mount variations.
• With the hands placed in the shoulder mount grip of your
choice try to pull your elbow together while pulling the pole
into your shoulder to lift your legs off the ground. Imagine that
you are trying to pull the pole out of the ground and throw it
over your shoulder, pressing your shoulder back into the pole.
• Press down slightly with the leg that is inside the band, pressing
it into the band, then lift up with the opposite leg, non-band leg.
• Start with knee tuck ups, bringing the knees as close to the
chest or nose. Focus on tucking the hips so as to lift the hips up
and away from the pole.
• The goal is to work up to getting your hips up to at least parallel
to the floor if not higher. Use the band to train multiple reps to
either build your initial shoulder mount or strengthen your
existing shoulder mount.
• This is a great exercise to train your shoulder mount for those of
you having trouble keeping your knees completely straight in
your shoulder mount. Do a set of reps with the band on each
leg while focusing on keeping the free leg 100% straight while
inverting with your shoulder mount.
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Take your shoulder mount to the next level with bands:
• Pre-requisite: A solid shoulder mount.
• If you have a solid shoulder mount and now want to work on
your shoulder mount air walk or dragon flag (flat shoulder
mount hold) the bands are a great way to level up.
• The band is placed behind the knee of the leg for this exercise.
Either leg can be used regardless of shoulder mount side.
• If you keep the leg that has the band behind if bent while
ascending it will help keep the band in position.
• To train the flat line shoulder mount hold, invert to a regular
straddle invert shoulder mount first then up to an inverted
straight body hold. The inverted straight body hold should be
as parallel to the pole as possible as if you were going to invert
to a crucifix hold. Lock the body out in this straight body
position, focusing on engaging the glutes to keep the hips high
and even with the rest of the body. Once you have found
proper body alignment slowly lower to your horizontal hold
position letting the band support some of your weight.
• If you are struggling to find and hold the horizontal position
even with the bands support then only lower as close to
horizontal as you can and still be able to hold for two to three
seconds. As your core strengthens you will be able to
progressively lower over time until you are able to solidly hold
the sought after horizontal position.
For video click HERE
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THE BRASS
MONKEY
For video of what a
brass monkey
deadlift looks like
click
HERE
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Using a band assist to train your flag holds:
• Pre-requisite: None
• The first step towards working towards your brass monkey is the
flag hold
• Many beginner polers struggle with finding the initial lift and
support to get both feet off the ground to train their flag hold.
Use the band to help you build the strength and confidence to
condition towards your armpit hold flag.
• For this exercise the band is placed around the bent knee, NOT
behind the knee as it is for many of the band exercises. Place
the knee of your outside leg in the band (leg farthest from the
pole or opposite the arm that holds the pole in your armpit).
• The flag holds use an armpit or “shotgun” hold. Inside arm
holds the pole in the armpit while the hand grips with the
fingers pointing down.
• Outside arm can be bent with the elbow tucked against the
body or straight without the arm touching the body (more
difficult). Fingers grasp pointing down.
• Using the band to help assist in supporting your body weight,
squeeze your elbow to your side with the arm holding the pole
in your armpit and push out of the outside extended arm. Now
lift the grounded foot off the ground and hold that levitated
position. In the beginning you might only be able to lift the
grounded foot for a second but over time that split second will
build to seconds and then eventually to the point where you will
no longer need the band to lift.
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Using a band assist to train your brass monkey press up:
• Pre-requisite: Able to hold a tucked flag and have a solid kick
up into a brass monkey.
• Using the band assist is great way to train that often elusive
brass monkey press up. The band will help you condition,
strengthen and train the press to tuck position so as to fully
master your brass monkey press up. Once you are able to do
the press to tuck without the band then you can start training
various leg positions (pike or straddle) without the band.
Getting the hips to the stacked tuck position is the hardest part
of the press up and where the band comes in most useful.
• For this exercise the band is placed around the bent knee, NOT
behind the knee as it is for many of the band exercises. Place
the knee of your outside leg in the band (leg farthest from the
pole or opposite the arm that holds the pole in your armpit).
• With the arms positioned in the flag or shotgun hold, slightly
tuck your chin to your chest, press out of your bottom arm and
let the band assist you as your find and develop the back and
core muscles to press up in a tuck position.
• The goal is to press up until the side of your butt cheek or
upper thigh closest to the pole touches the pole.
• Keep the knees tucked to the chest the entire time.
• Work on doing press reps without touching your feet to the
ground in between. Try to do sets of five on each side.
• Once you are able to press through the entire range of motion
with your band you can progress to a lighter and lighter band
until you are ready to do these presses without the band
entirely.
For video click HERE
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HANDSPRING
&
IRON-X
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HANDSPRING PREP AND WARM UP
• Pre-requisite: None
• Learning proper shoulder engagement for the handspring is
crucial to avoiding injury before you ever even attempt your first
handspring. This shoulder engagement exercise is appropriate
for all levels. It’s never to early to start training your shoulder
engagement and is a great preventative exercise to strengthen
your shoulders and all the stabilizer muscles that allow us to
accomplish amazing things.
• There are two options as to where you place your band for this
exercise. For both placement options the band will be placed
on the same-side leg as your top arm. You can place it either
under the foot (keeping your foot flexed to keep the band in
place) or behind the knee. Try out both placement options and
see which works best for you.
• Practice this shoulder engagement exercise with both twisted
grip and cup grip shoulder engagement (unless twisted grip
doesn’t agree with your body due to injury or range of motion):
• With the outside knee or foot in the band begin facing the pole
while positioning the arms. The top arm will be placed in either
a cup grip or twisted grip. For bottom arm placement bend
your elbow slightly and then place your bottom arm on the
pole. The elbow bend helps you find the proper distance
between the hands. The bottom elbow will start bent while
finding your placement but will then straighten as you push out
and away from the pole. Hands should be placed just far
enough apart that when you do push out to the full extension of
the shoulder engagement exercise your head will be only an
few inches away from the pole.
• Push out of the bottom shoulder and engage the shoulder of
the upper arm by pulling your lat muscle on that side down. Be
careful not to hyper-extend the bottom arm at the elbow.
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• The chest should rotate up towards the ceiling as the body
rotates out. Each shoulder and arm should be equally
engaged, pushing and pulling.
• Do not kick or lift the legs off the ground but instead think of a
string lifting the chest (from the center of the sternum) up
towards the ceiling as the arms and shoulders equally push and
pull to raise the body. Pay special attention to the shoulder of
the bottom arm. Make sure you are pushing down and away,
creating as much distance as possible from the ear to the
shoulder.
• The goal is for the legs to raise off the ground but with the lift
stemming from the shoulder engagement not from the hip
flexors.
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TWISTED GRIP HANDSPRING
TURNED OUT DEADLIFT
• Pre-requisite: A solid kick up into a twisted grip handspring and
able to find proper shoulder engagement in the handspring
prep and warm up exercise (page 34).
• Place the band behind the knee of the same-side leg as your
top arm. The knee with the band behind if will remain bent
throughout the lift into the handspring to keep the band in the
proper position. Once in the handspring with the legs in
straddle the knee can be straightened out to work on the iron-x
descent.
• With the outside knee in the band begin facing the pole while
positioning the arms. The top arm will be placed in a twisted
grip. For bottom arm placement bend your elbow slightly and
then place your bottom arm on the pole. The elbow bend
helps you find the proper distance between the hands. The
bottom elbow will start bent while finding your placement but
will then straighten as you push out and away from the pole.
Hands should be placed just far enough apart that when you do
push out to the full extension with the bottom shoulder fully
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engaged your head will be only an few inches away from the
pole.
• Push out of the bottom shoulder and engage the shoulder of
the upper arm by pulling your lat muscle on that side down. Be
careful not to hyper-extend the bottom arm at the elbow.
• The chest should rotate up towards the ceiling as the body
rotates out. Each shoulder and arm should be equally
engaged, pushing and pulling.
• Press down slightly into the band with your leg that is in the
band while engaging the upper body as described above. The
straight leg (leg on the same side of the body as the bottom
arm) is the lifting leg to start training your dead lift. The bottom
leg can be lifted straight or bent. Work towards keeping the
bottom leg straight if you are not able to start with it straight
when you first start training your deadlift.
• Keep the leg that is in the band bent until up into a full
handspring straddle position. This will keep the band in the
proper position should you want to continue with dead lift reps.
Once in the full handspring inversion the band leg can
straighten or remain bent.
For video click HERE
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PIKE UP TWISTED GRIP
HANDSPRING
• Pre-requisite: A solid kick up into a twisted grip handspring and
able to find proper shoulder engagement in the handspring
prep and warm up exercise (page 34).
• The pike up into handspring is another deadlift variation. Some
people believe that the pike up deadlift is easier than the
turned out deadlift variation but I firmly believe that it varies
person to person. Our body proportions and mechanics vary
from person making the pike up version easier for some and
the turned out version easier for others.
• The muscle engagement and mechanics for the pike up deadlift
are similar to those used in the brass monkey press up or a
press up handstand. Similar but the not identical. Being able to
do a brass monkey press up or press up handstand is not a prerequisite for the pike up deadlift and neither will your ability to
do either one guarantee you’ll be able to master the pike up
deadlift the first time.
• For many people with tight shoulders the pike up variation of
the twisted grip deadlift is more easily attainable than the
turned out deadlift variation.
• Place the band behind the knee of the same-side leg as your
top arm. The leg within the band can be bent or straight.
Depending your hamstring flexibility the leg will need to be
bent to maintain the pike position.
• With the outside knee in the band begin facing the pole while
positioning the arms. The top arm will be placed in a twisted
grip. For bottom arm placement bend your elbow slightly and
then place your bottom arm on the pole. The elbow bend
helps you find the proper distance between the hands.
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• Press down slightly into the band with your leg that is in the
band. Keeping the chin slightly tucked and the bottom arm
slightly bent begin pulling with the top arm while pushing with
the bottom arm. Think about trying to do a forward somersault
to roll your hips up to touch your top arm.
• Keep the legs in a tucked or piked position until the hips are
fully over the head in the handspring position before trying to
raise the legs.
• Video link for this exercise coming soon!
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CUP GRIP HANDSPRING
TURNED OUT DEADLIFT
• Pre-requisite: A solid kick up into a cup grip handspring and
able to find proper shoulder engagement in the handspring
prep and warm up exercise (page 34).
• Place the band behind the knee of the same-side leg as your
top arm. The knee with the band behind if will remain bent
throughout the lift into the handspring to keep the band in the
proper position. Once in the handspring with the legs in
straddle the knee can be straightened out to work on the iron-x
descent.
• With the outside knee in the band begin facing the pole while
positioning the arms. The top arm will be placed in a cup grip.
The cup gripped arm can be bent or straight but don’t let the
elbow joint hyper-extend. For bottom arm placement bend
your elbow slightly and then place your bottom arm on the
pole. The elbow bend helps you find the proper distance
between the hands. The bottom elbow will start bent while
finding your placement but will then straighten as you push out
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and away from the pole. Hands should be placed just far
enough apart that when you do push out to the full extension
with the bottom shoulder fully engaged your head will be only
an few inches away from the pole.
• Push out of the bottom shoulder and engage the shoulder of
the upper arm by pulling your lat muscle on that side down. Be
careful not to hyper-extend the bottom arm at the elbow.
• The chest should rotate up towards the ceiling as the body
rotates out. Each shoulder and arm should be equally
engaged, pushing and pulling.
• Press down slightly into the band with your leg that is in the
band while engaging the upper body as described above. The
straight leg (leg on the same side of the body as the bottom
arm) is the lifting leg to start training your dead lift. The bottom
leg can be lifted straight or bent. Work towards keeping the
bottom leg straight if you are not able to start with it straight
when you first start training your deadlift.
• Keep the leg that is in the band bent until up into a full
handspring straddle position. This will keep the band in the
proper position should you want to continue with dead lift reps.
Once in the full handspring inversion the band leg can
straighten or remain bent.
For video click HERE
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PIKE UP CUP GRIP
HANDSPRING
• Pre-requisite: A solid kick up into a cup grip handspring and
able to find proper shoulder engagement in the handspring
prep and warm up exercise (page 34).
• The pike up into handspring is another deadlift variation. Some
people believe that the pike up deadlift is easier than the
turned out deadlift variation but I firmly believe that it varies
person to person. Our body proportions and mechanics vary
from person making the pike up version easier for some and
the turned out version easier for others.
• The muscle engagement and mechanics for the pike up deadlift
are similar to those used in the brass monkey press up or a
press up handstand. Similar but the not identical. Being able to
do a brass monkey press up or press up handstand is not a prerequisite for the pike up deadlift and neither will your ability to
do either one guarantee you’ll be able to master the pike up
deadlift the first time.
• Place the band behind the knee of the same-side leg as your
top arm. The leg within the band can be bent or straight.
Depending your hamstring flexibility the leg will need to be
bent to maintain the pike position.
• With the outside knee in the band begin facing the pole while
positioning the arms. The top arm will be placed in a cup grip.
For bottom arm placement bend your elbow slightly and then
place your bottom arm on the pole. The elbow bend helps you
find the proper distance between the hands.
• Press down slightly into the band with your leg that is in the
band. Keeping the chin slightly tucked and the bottom arm
slightly bent begin pulling with the top arm while pushing with
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the bottom arm. Think about trying to do a forward somersault
to roll your hips up to touch your top arm.
• Keep the legs in a tucked or piked position until the hips are
fully over the head in the handspring position before trying to
raise the legs.
• For a video tutorial of this pike up handspring exercise see
tutorial HERE.
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IRON-X
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• Pre-requisite: A solid kick up into a cup or twisted grip
handspring and able to find proper shoulder engagement in
the handspring prep and warm up exercise (page 34). Able to
use band to get into handspring with one of the deadlift
training exercises (cup or twisted, piked or turned out version).
• The iron-x is one of the most coveted pole moves. Using a
band to help you train your iron-x will make this elusive move
trainable and attainable.
• Start with the handspring deadlift exercises using the band
either in cup grip or twisted grip. From the handspring position
with the band around the knee of the leg coinciding with the
top arm you can now start working on lowering into your iron-x.
• Open the legs to your widest straddle possible, engaging your
glutes (butt) to create as big a ‘V’ or pancake as possible. The
wider your ‘V’ or pancake when lowering into your iron-x the
easier it will be to control your iron-x and the nicer it will look.
For a band assist stretch for your pancake see the band assist
stretches towards the end of this ebook.
• Maintaining the wide straddle position, keep your chest facing
upwards towards the ceiling in your starting handspring
position while slowly tilting only your hips (and therefore your
wide ‘V’) towards the wall in front of you.
• When first starting out training your iron-x keep your eyes
turned up towards the ceiling or if using a mirror in front of you
be sure to look straight into the mirror and not down. Where
the eyes go the body will follow and when our bodies are
learning new things be sure to look where you want your body
to go or stay in this case.
• As you lower into the iron-X the band will often slip from your
ankle to your knee. Either placement is fine. Some people
prefer to have the band at the ankle as they lower into the ironx.
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• Once you have mastered your straddle iron-x the band is also a
great tool to train your pencil flag position as well.
• Video link for this exercise coming soon!
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TRUE GRIP HANDSPRING
• Pre-requisite: A solid apprentice to butterfly transition. A solid
kick up into a true grip handspring and able to find proper
shoulder engagement in the handspring prep and warm up
exercise (page 34).
• The band is placed behind the knee of the inside leg for this
exercise (the leg closest to the pole, the opposite side leg as
your top arm). The knee with the band behind it can be bent or
straight depending on your preference.
• The true grip handspring deadlift will start with an apprentice
hold and will eventually progress to bypassing the apprentice
position and lifting without touching the hip to the pole.
• Standing next the pole with the inside hip in direct contact, raise
the inside leg until the upper thigh is parallel with the floor.
Place the inside hand directly below the inside hip with the
fingers facing down on the pole. The top hand will be placed
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around forehead height in a handshake grip with the palm
facing towards the face.
• The bottom hand will push into the pole while the top arm pulls
away from the pole (keep the top elbow pointing away as much
as possible from the pole not straight down).
• The bottom arm should be completely straight but avoid
locking out (hyperextending) the bottom arm at the elbow.
• The inside hip should be kept at a tight angle throughout so as
to maintain a hip hold of the pole. Think about trying to
squeeze the pole between your stomach and leg in the crease
of your hip the entire time.
• Once into the apprentice straddle position (band leg can be
bent) allow the band to help assist with the lift as you press out
of the bottom arm while dropping the head down.
The torso will shift from being parallel to the floor to being
parallel to the pole. As you shift into the this true grip press
allow the bottom hand to slide down the pole if needed.
• The band will take some of the weight out of the bottom arm
making it easier to find this lifting transition.
• As you allow the bottom hand to slide think of looking for the
pole as a way to remind your self to drop your head as you tilt.
• Eventually the true grip handspring will strengthen to the point
of no longer using the apprentice to transition into it but will
instead deadlift directly without the leg touching the pole.
For video click HERE
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REVERSE AYESHA
DEADLIFT
For video of what a
reverse Ayesha
deadlift looks like
click
HERE
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• Pre-requisite: A solid reverse Ayesha hold (usually from a drop
down from a brass monkey.
• First place the band behind the knee of the leg that coincides
with the top arm you will be using. The knee with the band
behind if will remain bent throughout the lift into the reverse
ayesha to keep the band in the proper position. Once in the
reverse ayesha with the legs in straddle the knee can be
straightened out.
• With the back of the neck resting on the pole place the top
elbow in place first with the pole tightly squeezed between the
forearm and bicep. How bent the top arm is will be a matter of
personal preference depending on where you feel most secure.
• Place the bottom arm with the elbow bent as pictured to the
left.
• Keeping the chin slightly tucked and maintaining pressure with
the back of the neck or upper back on the pole pull with the top
arm elbow hook while pushing out of the bottom arm.
• Allowing the band to assist the lift roll your hips upward towards
the pole as if you were doing a forward somersault.
• You want to continue the forward somersault lifting direction
until you feel your butt or low back touch the pole.
• During the lift, the non-band leg can be bent or straight.
• Make sure that the wrist of the top arm stays straight and
doesn’t get stuck between your body and the pole. Instead the
hand should be close to or touching your low back or butt once
in the full reverse ayesha position.
For video click HERE
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IGUANA OR AIRWALK
LIFT
• Pre-requisite: None, just be sure to start close to the ground so
as to not overextend shoulder range of motion when first
learning how to lift the feet off the ground.
• First place the band behind the knee. The band can be placed
behind either knee. Knee selection is according to your
personal preference.
• Bending forward place the upper back and neck on the pole
with the head to one side.
• Keeping the chin slightly tucked, tuck the knees to the chest as
you allow the band to assist the lifting of the hips in a forward
somersault motion towards the pole.
• The iguana lift can be trained to invert to a full pencil paralleling
the pole or to stop at a midway, back lever position.
• Starting with bent legs initially is recommended but once you
begin to develop strength with your lift try lifting with straight
legs to take your iguana lift to the next level.
• Once you are able to lift and hold your iguana with straight legs
you can start working on an ascending or descending air walk
into and out of your iugana.
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ACTIVE FLEXIBILITY WITH BAND
There are many wants to use bands to improve flexibility to take
your poling to the next level.
• Pictured above is a great way to stretch your pancake and to
strengthen your abduction to improve your iron X or train for
your spatchcock.
• Pictured left is a great way improve your shoulder flexion to
improve your overhead foot grabs or shoulder positioning for
your Bird of Paradise.
• Stay tuned for a new stretching with bands ebook in the near
future!
• For further flexibility exercises see Flexibility ebook.
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CONDITIONING WORKOUTS
WORKOUT
PLANS
I challenge you to make it a six week training program.
Pick your workout plan, either one, two, or three days a
week and you are going to commit to that. That means
that as soon as you choose how many days you are
going to commit to I want you to put them on your
calendar as if you are scheduling a meeting with yourself
over the next six weeks. I want you to pick one and stick
to it. Video yourself doing one or all of the pole moves
before you start your 6-week challenge and then video
yourself doing the same moves at the end of the 6-week
challenge. The video doesn’t have to be anything fancy
just something so that you will be able to see how your
strength and technique has improved.
All exercises should be done equally on each side!!!
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CONDITIONING WORKOUTS
BEGINNER POLER WORKOUT :
1. Inverts from the floor
•
5 on each side
2. Apprentice tips
•
5 on each side
3. Shoulder mounts tucks
•
5 on each side
4. Bracket grip leg lifts (band can be placed under either knee)
•
5 on each side
5. Twisted grip and/or cup grip shoulder engagement
• 5-10 each side
6. Flag hold tucks
• 5 on each side
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CONDITIONING WORKOUTS
INTERMEDIATE POLER WORKOUT :
1. Apprentice to butterfly
•
5 on each side
2. Shoulder mounts
•
10 on each side
•
5 static holds in a tucked knee position or with one leg
straight (depending on strength level)
3. Twisted grip and/or cup grip shoulder engagement
• 5-10 each side
4. Flag hold lift with straight legs
• 5 on each side
5. Brass monkey press up tucked lifts
• 5 on each side
IF PROFICIENT WITH HANDSPRINGS:
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CONDITIONING WORKOUTS
ADVANCED POLER WORKOUT :
1. Twisted grip turned out deadlift
•
5 on each side
2. Twisted grip pike-up deadlift
•
5 on each side
3. Cup grip turned out deadlift
•
5 on each side
4. Cup grip pike-up deadlift
•
5 on each side
5. Iron-X holds
•
5 on each side twisted grip
•
5 on each side cup grip
6. True grip handspring lifts
•
5 on each side
7. Shoulder mounts
•
5 static holds on each side with straight legs (either legs
together or in straddle depending on strength level)
8. Reverse Ayesha deadlifts
•
5 on each side
9. Brass monkey press ups
• 5 on each side
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CONDITIONING WORKOUTS
10. Iguana lifts or static holds
• 5 on each side (switch which hand is higher)
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AUTHOR & INSTRUCTOR BIO
Elizabeth is a Kinesiologist and aerialist; a
cast member of EmCirque performance
group, Oscillations dance company and a
member of the Music of Ghosts Aerialist
group. An educational background focusing
on biomechanics with emphasis on
developing personal movement Elizabeth
focuses on proper body alignment for
optimal sport performance and injury
prevention. Dedicated and passionate about
pole and aerial she is eager to share her
knowledge and training with others. Her goal
is to teach and instill proper technique,
confidence, motivation and love for all things
pole and aerial related in everyone she
works with.
Elizabeth Blanchard
info@elizabethbfit.com
@elizabeth_bfit
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