Here's a great and challenging pole trick that tests how strong your core is, and shows much your body has progressed over your pole journey. (Because this move isn't for a beginner, it's best for intermediate learners)
If you haven't tried this yet, this is the sign to try out the shoulder mount move.
Let Gianna Locher of IG: @giannasophie teach you how to do this pole trick.
Just a reminder that this includes a lot of variations that you can choose from. There are beginner and intermediate variations so make sure you work on your pole fitness exercise and do warm ups to avoid pole injuries. This pole trick relies on your shoulder strength and core.
Feel free to check out Angelina Polerina's pole fitness exercise, the Scapular Push Ups which is great way to arm up for all those arm exercises. This exercise particularly strengthens your muscles around the shoulder blades which eventually improves shoulder stability and mobility.
Gianna also included some exercise for conditioning at the end of the video. You can watch it below:
Step by Step Instructions (Shoulder Mount Hangman)
Step 1:Stand against the pole and position your body in such a way where the pole is in between your shoulder blade and your spine.
Step 2: Lean back, press your shoulder against the pole, and look upwards.
As you get into this position, cup grip the pole. Cup grip is gripping with the use of all fingers (the thumb stays with the rest of the fingers.) The lower hand should be the shoulder that leans on the pole and the other hand is placed above.
As you grip the pole, press your elbows together and try to lift your body off the floor. Practice this lifting movement continuously to get your muscles used to this movement.
Step 3: Once you are comfortable with lifting your body up, you can try the shoulder mount hangman move.
Lift your body up the way mentioned. Make sure to arch your back and activate your core as you do this.
Bend one leg and keep your toes pointed to add to this beautiful shape.
Step by Step Instructions (Shoulder Mount From the Floor)
Step 1: This is an easy way to get into a shoulder mount, if you still can't do the shoulder mount standing up.
Sit in front of your pole (hand width apart from your butt to the pole) and lean your back. Remember to position the pole in between your shoulder and spine.
Cup grip the pole with your hands above your head.
Step 2:Once you've secured your cup grip, push your butt up.
Step 3: Lift one leg up towards your body followed by the other leg too.
Step 4: Straighten your legs into a V. This is another shoulder mount variation that you can practice doing, to condition your body.
Step by Step Instructions (Shoulder Mount V)
Step 1: Lean back, press your shoulder against the pole, and look upwards.
As you get into this position, cup grip the pole.
As you grip the pole, press your elbows together.
Step 2:Tuck your legs in as you lift your body up.
Step 3: Stretch and straighten your legs, pull your butt up, and spread your legs into a V position.
This is the shoulder mount V position.
To exit, tuck your legs back in and move back downward.
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