Have you been wondering if pole dancers are strong? If so, you’re not alone. This article will provide the answers you seek.

Pole dancing is the best full-body workout you’ll ever experience and the most fun you’ll ever have exercising! People often talk about how fit and healthy dancers are, but what exactly happens to your body while you work out with a pole? Read on to find out.

Are Pole Dancers Strong?

So, Are Pole Dancers Strong?

Because pole dancing involves lifting your own body weight, it works your back muscles, biceps, triceps, forearms, and biceps, so the answer is yes! Pole dancers are very strong.

If you don’t have much upper body strength when you start a pole dancing class, you’ll quickly build it up.

Pole dancing develops a strong core as well as upper body strength. For climbing, lifting legs, or holding their weight, you use your stomach muscles, abs, and lower back muscles.

Will Pole Dancing Improve My Upper Body Strength?

While pole dancing looks easy, you need to lift and hold your own body weight. In most pole dancing moves, it utilizes your upper body muscles, so most pole dance instructors will have you strengthen your arms immediately.

You’ll build your shoulder muscles, biceps, triceps, and forearms through regular pole dancing workouts. Pole dancing doesn’t really target one muscle at a time, so when you perform a move, trick, or transition, you’ll usually be working all of these muscles together. It works multiple muscles simultaneously, so you get a complete workout.

You don’t need much upper body strength to start; that’s fine! Almost all new pole students begin with very little upper body strength. The good news is that they become powerful very quickly.

Are There Specific Moves That Target The Upper Body As A Beginner?

  • Climbing
  • Hang tough
  • Any spin
  • Lift & tuck / Basic invert

Are There Specific Moves That Target The Upper Body For Advanced Students?

  • Pull-up from straight arms
  • Anything inverted with split grip
  • Extended butterfly
  • Handsprings
  • Shoulder mount

Will Pole Dancing Improve My Core Muscle Strength?

When it comes to building strength, core muscles are often overlooked. The lower back muscles are often overlooked because people focus so much on their abs and stomach muscles.

Your front and back muscles will be equally worked by pole dancing and aerial fitness. Strengthen your core by doing climbing and reclining moves on the pole, as well as holding the weight of your legs (pike legs).

Are There Specific Moves That Target The Core As A Beginner?

  • Deadlift preparation (e.g. inverting with straight legs)
  • Tuck spin
  • Straight legs in front of chair spin (variation)

Are There Specific Moves That Target The Core For Advanced Students?

  • Chopper/Flying V
  • Anything deadlift
  • Cross-ankle release sit-ups
  • Knee-hold side crunches
  • Iron X

Does Pole Dancing Strengthen Your Legs?

Do you ever notice how pole dancers’ legs are always poised and elegant, not flailing around with floppy feet? Pole dancers build up their thigh and calf muscles by permanently wearing pointed toes or heels (pleasers).

The muscles in your legs are also challenged by the pole moves, such as climbing and spinning.

Are There Specific Moves That Target The Legs As A Beginner?

  • Floorwork
  • Side climb (both sides)
  • Pole-sit
  • Plank
  • Keep your toes pointed at all times!

Are There Specific Moves That Target The Legs For Advanced Students?

  • Cross-ankle release
  • Superman
  • Knee hold
  • Hip hold

Will Pole Dancing Strengthen Your Grip?

Yes, the pole must be gripped with the hands, but how about the rest of your body? You can often hold yourself off the ground by relying on your legs, arms, elbows, knees, or other parts of your body.

Start practicing your ‘this doesn’t hurt at all’ face so you can be pinched in places you didn’t think you’d be. Because a smile is sexier than a grimace.

Are There Specific Moves That Target Grip Strength As A Beginner?

  • Pole-sit
  • Elbow-hook spin
  • Crucifix

Are There Specific Moves That Target Grip Strength For Advanced Students?

  • Brass Monkey
  • Titanic
  • Yogini

Conclusion

Because pole dancing involves lifting your own body weight, it works your back muscles, biceps, triceps, forearms, and biceps. You will soon build up your upper body strength by pole dancing, even if you have no prior experience.

Pole dancing develops a strong core as well as upper body strength. For climbing, lifting legs, or holding their weight, you use your stomach muscles, abs, and lower back muscles.