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To get in an out of the pole tricks with ease, you do need a strong arms and strong back.
This is especially helpful for the Vertical Pole Split trick.
In this tutorial, @angelina.polerina shows us us an exercise allows you to shape your back and strengthen your arms for stronger grip on the pole.
What's in it for you:
• Shapes your upper back
• Strengthen your arms for stronger grip on the pole
What you'll need:
• Food, cans or light dumbbell that will serve as weight inside the bag
• Set up your chair beside you
Fill a bag with cans of food - customize the weight by adding more or less cans!
Hinge at the hips and keep your back straight.
Lean on a chair with your free arm for support.
Start with your arm straight.
Initiate the row by pulling your shoulder blade towards your spine.
Drive your elbow towards the ceiling. Keep your elbow close to your body.
Return to Step 1, repeat for 10 reps, aim for 3 sets on each side.