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Struggling to get the hang of your leg hangs on the pole? This one’s for you!

Here are a couple of simple conditioning drills you can try which will help you to practice and condition leg hang positioning—from the comfort and safety of the floor! Yey!

These floor-based leg hang drills will allow you to:

  • Get used to the contact points for leg hangs
  • Condition your legs to the pain (it gets easier, I promise)
  • Drill the movement pattern so it becomes automatic – then, when you eventually get upside down on the pole and you’re not sure which way is ‘up’ or what your name is anymore (I know, the struggle is real), you’ll automatically know what to do. ❀
  • Become an expert in the basics – building a solid foundation in these movements ultimately means prettier, bendier, stronger leg hangs and smoother transitions on the pole.

Never, EVER be afraid to go back to basics!

I always start coaching leg hangs to beginners on the floor, before even thinking about doing it up the pole! These two simple drills are also great for general conditioning, too—even if you are already inverting and leg hanging but just want to perfect your inside and outside leg hangs, or if you want to do a little more conditioning work on your non-dominant side.

Exercise 1: Hip rotation for the inside leg hang

The inside leg hang requires a little more hip rotation than the outside leg hang, this exercise focuses on building strength and awareness in that rotation on the pole, but without putting our entire bodyweight into it!

Exercise 2: Outside leg hang progression

Training the movement pattern of the outside leg hang on the floor is the PERFECT way to build awareness, strength and condition for the full movement UP the pole!

I have a few different ‘go-to’ ways to train this, but this one incorporates a shoulder stand element which helps you get your hips nice and high to help create the ‘inversion’ of the leg hang.

As a guide, I’d usually programme 3 sets of these exercises (5 reps on each side).

Find out more about the anatomy of the inside leg hang – plus a whole inside leg hang workout!

PS. I’m a personal trainer and strength coach specialising in strength building for pole. If you want more details on how to programme exercises like these into your training, check out my book – Strength and Conditioning for Pole – which is available now in hard copy or as a downloadable ebook!

Content on this website is provided for educational/informational purposes only. It is not a substitute for professional medical advice. You should consult your Doctor or Health Care Professional before doing any exercises or fitness programs to determine if they are right for your needs.

 

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