annaztnarf started this discussion ·
I have not worked on any elbow grip thus far in pole. I was wondering what people would recommend doing first or what progression of moves I should focus on and what is best for strengthening and conditioning. Thanks for any input and happy poleing! :)
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My progression was Elbow spins walking round pole Elbow hold figurehead Embrace One arm embrace
I should add that I am completely obsessed with elbow things but inverted elbow stuff is a while different body placement/hip stacking game so best to condition and play with upright elbow things before inverting
To help get over the pain of elbow grips use a larger diameter pole if it's available to you, the smaller around the pole the more it hurts! As with any hold, make sure you are properly engaging the muscles of the scapula, abs and lats! Working on moves that use a partial split grip can help you build up the strength needed. An example would be these moves listed in this search https://www.studioveena.com/searches/index?s=Partial+split+grip. You'll find lesson links and photos along with other discussions on partial and split grips. Good luck :)
