AliPali started this discussion ·
Hi, i am new on this site and was really hoping that someone might be able to give me some shouldermount tips?? When im attempting shouldermount, i feel my bum is like a lead weight which i just cant get up high enough!!! Very very frustrating!!!!
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I had to build my core up before I got up there so maybe some core strength is needed. Have you tried practicing it from the ground? Veena has some great lessons on shoulder mounting and core workouts. :)
Hi and welcome! How long have you been poling? Can you do a shoulder dismount? I find the the opposite/negative movement can be a great conditioning for any trick.
Firstly you will get there , I used to feel the same, my students have felt the same, but you'll eventually make it. My tips for helping improve on the basis you're doing a "cup grip" S/M. First start with your back against the pole then take a step out so you're slightly arched as the lower your body the less height you need to make to get up. Secondly make sure the hands are nice and low again the higher the hands the less pull you have. Thirdly think about your shoulder blades, try pulling them down like your trying to squeeze a pencil between them and the bottom of your spine. Make sure when you pull on your arms your elbows are tucked nice and tightly In this will help keep your shoulder blades down , this will also help stop you damaging your rhomboid muscles and gives you more strength when pulling. Fourth remember to tuck your hips under so you start in an arch but mid air, then you want to rotate your hips forward so your knees Are at your chest, extending the legs must be done at the right point, to early you won't make it, you really want to extend when your horizontal this weight will help you and then it's important to really pull on the arms at this point. Try filming yourself, it's the best way to improve as you can see what you're doing right or wrong or you can compare your differences to other people's and pick up on what they're doing differently. :) Hope this helps.
AliPali ·
Thanks for all your advice. i tried again this evening and found placing my hands slightly lower helped but im still not getting my bum up enough!!
Video is always helpful, even if you don't share it here (but we can help troubleshoot if you do). :)
This was one I struggled with for what felt like forever and one day I was really, really bloody angry with it and it felt like it was pure rage that got me up there! Looking back I think annoyance made my arms and shoulder lock more solid as I was really pulling in on it, I hadn't realised how much I'd need to pull. I remember we did tucks and kicks with the shoulder mount arm position as well as the dismount for prep. Don't know what anyone thinks of those?
Hello! Kslice gave some great pointers. I would add that core strength is crucial for this mount. You can use your pole as a workout tool for core strength. Google Dakota Fox strengthening exercises. This helped me a lot. Good luck, you will get it!
I've been able to shoulder mount for quite some time now, but when I moved, my new pole instructor suggested something: Place your hands high up on the pole so if you were to "pull the pole over your shoulder," your hands would end up in line with your lower abs. It really helped me to get better leverage and to be able to lift into the shoulder mount!
Hi AliPali, have you check out the lessons here? I have strength and conditioning for the core and lessons that will help you work up to the Shoulder mount. Here is the shoulder mount lesson https://www.studioveena.com/lessons
