6 Basic Forearm Stand Variations for Pole Fitness. Video Tutorial

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Nail these 6 basic forearm stands to understand the balance and core engagement that will help you to perform number of more complicated tricks including the handstand and iguana mount. 

Forearm stands take a lot of upper body and core strength, so if you don’t have a core of steel or strong arms, here are some tips how to practice your forearm stands before you start them against the pole:

  • Get to the wall. This is the easiest way to start practicing forearm handstands. Don’t forget to put pillows or mats around you for safety. Use the wall to catch and keep your balance.
  • Get someone to spot you. This will help you to find your balance easier, not just physically but mentally as well if you know there is someone to support you. 
  • Experiment with arm position. Try to place your arms closer or father from the wall to find the best position.
  • Set the right elbow position. The common mistake is to put elbows too far apart. Keep them shoulder’s width apart. 
  • Cross train your core muscles. Try resistance training and these hardcore abs workout and insane abs workout for pole fitness.
  • Practice as often as possible. If you regularly practice your forearm stands, and work on your core, you’ll be able to do your forearms stands against the pole very quickly.

6 Basic Forearm Stand Variations

Forearm Stand Variation #1

Forearm 1 

  • Go down on the floor in front of the pole.
  • Bring your forearms closer to grab the pole with both hands or just lace your fingers together.  Create a triangle putting the elbows shoulder’s width apart and your head between your forearms.
  • Lift your hips up going into a V position. When you feel steady, lift your straight legs up pressing your legs and butt closer to the pole.

Forearm Stand Variation #2

 Forearm 2

  • Go down on the floor in front of the pole.
  • Bring your forearms closer to grab the pole with both hands or just lace your fingers together.  Create a triangle putting the elbows shoulder’s width apart and your head between your forearms.
  • Go into a V position.
  • When bringing your legs towards the pole, bend one and extend the other one.

Forearm Stand Variation #3

Forearm 3

  • Go down on the floor in front of the pole.
  • Bring your forearms closer to grab the pole with both hands or just lace your fingers together.  Create a triangle putting the elbows shoulder’s width apart and your head between your forearms.
  • Lift your hips up going into a V position.
  • Move your straight legs towards the pole. Keep  one on the pole and bend the other behind your back.

Forearm Stand Variation #4

Forearm 4

  • Go down on the floor in front of the pole.
  • Bring your forearms closer to grab the pole with both hands or just lace your fingers together.  Create a triangle putting the elbows shoulder’s width apart and your head between your forearms.
  • Lift your hips up going into a V position.
  • Move your straight legs towards the pole.
  • Arch your back while bending and slide them down the pole.

Forearm Stand Variation #5

Forearm Stand 5

  • Go down on the floor in front of the pole.
  • Bring your forearms closer to grab the pole with both hands or just lace your fingers together.  Create a triangle putting the elbows shoulder’s width apart and your head between your forearms.
  • Lift your hips up going into a V position.
  • When moving your legs towards the pole, open them wide. For more challenging and fun move, make a wave with your legs.

Forearm Stand Variation #6

 Forearm Stand 6

  • Go down on the floor in front of the pole.
  • Bring your forearms closer to grab the pole with both hands or just lace your fingers together.  Create a triangle putting the elbows shoulder’s width apart and your head between your forearms.
  • Lift your hips up going into a V position. Bring your straight legs towards the pole.
  • Hook the pole with one foot to make a grip, arch your back and extend the other one behind you.  

If you have no pole, you can still train for pole dancing with these 15 exercises that can build up your strength and flexibility.

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