Got your shoulder mount from the ground but struggling to do it UP the pole?
What’s up with that? The movement is essentially the same. So why the FLIP is it so much harder to do it UP the pole than from the floor?
Make it make sense, pole overlords! *exasperated fist shake at the sky*
In this post, we’ll have a little look at the anatomy of the aerial shoulder mount. We’ll cover 5 key things to consider when it comes to busting through that aerial shoulder mount sticking point and explore why they can be so damned elusive even to those of us who can do them easily on the floor.
Rather watch than read? TLDR? I got you, boo! Here’s a quick 90s video summary of the main points…
1. Biomechanics of the aerial shoulder mount
You know I love a pole dancing skelly, so let’s think about biomechanics first.
I’ve already covered the anatomy of the shoulder mount in a previous post. The aerial shoulder mount is basically the same, except there is a small but not insignificant difference between the aerial and ground-dwelling shoulder mount: When we do the shoulder mount aerially, we tend to start from a more extended spinal position with a more anterior (forward) tilt of the pelvis.
This extra range we have to move through can make it more challenging. It’s not always just a strength thing, either. Sometimes it’s just a body awareness / engagement thing. But either way, if you’re struggling with this aspect, you might find it useful to add in some exercises to your routine that involve working from that more extended spinal position into the flexed, tuck position of the shoulder mount.
Here’s an example of that using an ab mat:
If you find those super easy, there are more advanced versions, like these pelvic tucks in an engaged hang position. Oooft.
These kinds of exercises can help to build both awareness and strength through that very specific movement pattern.
2. The floor is lava lovely
Even if you really feel like you’re deadlifting your shoulder mount from the floor, we’re actually still using the floor. Firstly, we use it for support right before the movement, which can help us to engage everything for the lift; and secondly, we also usually use a little push, even if it’s just a teeny tiny, almost imperceptible, entirely subconscious one.
Up the pole, we don’t have the benefit of that teeny but mighty little bit of support at the start.
Training variations of the lift where we completely takeaway that push off the floor really force us to be strict in that deadlift.
For example, in the exercise below, we start the shoulder mount with our butt on the floor but our feet OFF the floor. It’s a great way to start exploring a more momentum-less shoulder mount tuck.
3. Endurance on the pole
When we shoulder mount UP the pole, we’re already AT LEAST one move into our combo, whereas from the floor the shoulder mount might be the first move we’re doing. Not always the case, but there is potentially a muscular endurance element to this!
If you’re already fatigued by the time you get to your shoulder mount, you might just benefit from working on your endurance on the pole! Pole conditioning can help with this – and if you want to target your shoulder mount specifically, incorporating shoulder mount movements (from the floor and/or the foot-less tuck position above) into your ‘on the pole’ conditioning might just be the way to get over your aerial shoulder mount hump.
4. The pole dancing brain block
Let’s not forget there is a psychological element to doing any move higher up the pole! Our brain tries to protect us *thank you brain*, but sometimes that can block us from fully committing to the move.
Making sure you’re super, extra confident in your shoulder mount from the floor, using crash mats and having a good instructor by your side to help spot you through the movement aerially and to give you extra guidance and confidence through fist bumps and celebratory dances is absolutely invaluable to help get your brain on the same programme as your body!
5. Check yo’ self
Finally, if you haven’t done this already, I’d strongly recommend filming and comparing your shoulder mount and your aerial shoulder mount videos side by side. That can give you additional clues, like maybe UP the pole, you’re just setting up slightly differently and it’s throwing you off! Sometimes a small adjustment can make a BIG difference!
PS. My new cross-training app for pole dancers is now LIVE! It’s full of gym-based, home-based, ‘off’ and ‘on’ the pole workouts – whether you’re looking for a trick-specific workout (shoulder mount strength, maybe?) OR you want to follow a structured strength training program to boost your pole strength – it’s all here in my nerdy little training club!
