Pole exercise is an efficient way to warm up before a hard workout. A pole is placed across the front of your shoulders. Stand with your stomach tucked against the pole. Lift your hands up and over the front of your head and hold. When you feel the floor beneath you, lower your feet slowly. Don’t let your feet touch the floor. This exercise is meant to be an aerobic warm-up.
Tip: If you are not sure what to do, consider using a pair of dumbbells under the pole to help you maintain stability.
The exercises are designed to mimic the movement pattern of the back squat. Try to perform each lift between 10-20 reps at 90-95% of your 1RM to increase muscle tension that will prevent muscle damage and speed injury recovery.
Other important tips include keeping your weight neutral and making sure your arms and shoulders are aligned over the poles, as if you were squatting.
How should you perform the exercises?
As you can see, all the exercises are held for longer than one minute. Here are my tips on how to perform a variety of exercises to maximize your pole exercise.
How to warm up your shoulders
1. Lay your shoulders on the floor and pull your head as far back as you can. If you can get your whole head down, that is fine.
Tip: Before each exercise, try not to strain your upper back.
2. Do a 1-minute stretch before you perform the exercise.
3. After you perform the exercise, try to keep your arms straight and your shoulders down.
4. If you have not warmed up your shoulders before the exercise, go through the warm-up exercises and perform each exercise again before you perform the pole exercise.
5. After you do the pole exercise, start by bending your arms down to a 90-degree angle. Keep your elbows pointing away from you and slowly lift your arms up, keeping your arms straight. Do 3 sets of 15 to 20 reps at 90-95% of your 1RM. As usual, you do this 2-3 times per week.
6. After you have warmed up your shoulders, warm up with a short plank.
7. Then, while hanging from the pole, do a 1-minute plank.
8. When you are rested (elevated on your heels) raise your bottom legs to a 40-degree angle and lower your hands to
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