Static Pole Holds
Conditioning Beginner
What is the Static Pole Holds?
Static pole holds focus on holding a stable grip position on the pole for a length of time, rather than performing a movement. This practice builds muscular endurance and confidence that serve almost every other move on the pole.
How to do the Static Pole Holds
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Grip the pole in a comfortable position, for example a standing two-hand grip.
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Engage your core and shoulder muscles before loading the weight.
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Gradually transfer some of your body weight onto the grip.
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Hold the position while keeping your breathing regular.
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Release the grip slowly when you feel significant fatigue.
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Rest before repeating the practice.
Common Mistakes
- Holding the position even when your technique is already breaking down from fatigue.
- Holding your breath during the hold.
- Transferring weight too quickly at the start of the practice.
Moves on this site are practised at your own risk. We recommend learning new moves with a qualified instructor. Full disclaimer