It is a combination of core exercise, abdominal work, and cardiovascular exercise.
The Basics for Pole Exercise
All of the exercises for pole work have the same basic principles. You must get on the pole and work each muscle group as forcefully as you can, using each side, and do these exercises as hard and fast as you can. This will help you build explosive power. This type of training will only work for you if you are a strong individual and you have the ability to train for this. If not, you’ll have to find another type of training methods for your size or strength, for you to build power.
The best way to get stronger for pole work is to do very good core exercises as well as perform your abdominal work and cardiovascular exercises using the same technique and tempo as you must with your core exercises.
There are several different exercise techniques for pole work. Here are some basic exercises you can do for each side of the body and then perform for the same side for the full length of the work. You’ll notice that the movement of the core exercises, performed in this order, allows you to build muscle throughout both body parts and is not too demanding on the body.
The easiest ways to start are by doing the two side shoulder bends (one on each side) that are shown in the diagram below. The other method is the same but done on your right side. Both methods are described below in order as shown below. The only difference is the direction of the bent arm. That is, if you do the bent arm from the right side first, it is done from the side you are working.
Here is another example where each side is the same, but there are two different muscle groups working on it. Once all of the side specific exercises are done for a full stretch on all sides, perform side specific abdominal work.
Here’s an example where another side is the same as above, but the core muscles are working on both sides at once, and the rest of the chest is used for core exercise.
You can use the diagram above to see two more example of pole exercise that are both different and the two different types of work are just the same. These two different exercises are also both doable from either side.
The only difference between the two other doable exercises are the direction of the bend arms and where the bent arm goes.
The Basic Core Exercises of Pole Work
The one thing you should know about pole
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