Log in to keep private notes on this lesson.
Are you new to pole dance? If so, I want to make it clear that I do not expect you to achieve any of these grips right away. Some grips might feel more doable than others, but think of this tutorial as an introduction to Split Grips. The expectation is to work up to holding your body weight. I'll be teaching you four different ways to do a split grip using a trick I call the EASY UP!
As a beginner pole dancer, to help you avoid forearm and shoulder issues, limit your Split grip practice to 3 times per week, and no more than 10 attempts per side. I know it's tempting to keep at it every day, but trust me, your body will be much happier if you limit your attempts. Also, a warm up is a very important aspect for injury prevention when working on Split Grips. So it's not wise to work on this grip randomly during the day without warming up.
Below you'll find links to take you directly to related tutorials to help you prepare and strengthen for this trick!
Hand and wrist strength routine
Muscles Strengthened: ABDOMINALS / LATISSIMUS / TERES MAJOR / PECTORALS / POSTERIOR DELTOIDS / TRAPEZIUS / RHOMBOIDS / BICEPS / TRICEPS
Log in to view comments.