This is how to do a split down the pole. A little more complicated than split up the pole it helps if you are comfortable with superman pose. There is a flip over where you put your bum to the air just like in superman. The ability to do splits helps a whole lot with having the strength to keep your legs on the pole. Your hand is the only thing keeping you on the pole so make sure you have plenty of grip aid if you need it.
Back in the early days of pole competitions the split up the pole was a big deal. The winner of the first Miss Xpose competition in Baltimore, Maryland won because of that move. She was great at what she did, but when she hit that split up the pole the crowd went nuts. Of course having a good split helps so if you are more than a few inches off the ground this move might be too advanced for you at this time. Work on flexibility as much as you pole.
This is the last of the essential stretches for after pole sessions.
The hamstring muscles are the working muscles on the front leg in a front split. They are also used a lot in pole dancing and can tighten of not properly stretched.
These stretches are basic stretches for after exercise. They will help ensure that you undo some damage done by training in heels. They will help you maintain but not achieve your splits. To achieve the splits you will have to stretch deeper and more intensely than these basic stretches.
These stretches are a bit on the advanced side, don't let that scare you. If you pole regularly you will need strong forearms. These exercises will help you strengthen your forearms and that will help eliminate pain felt from poling. Don't worry if you cannot get them at first, they are more advanced. They are worth working through as they are the only exercises I have ever found that would eliminate the pain.
Aviva has been instructing private clients and group classes for over 20 years. Her passion is pole dancing. Her focus is safe, effective training for the purpose of achieving your goal.