Pole Conditioning with Ankle Weights

Here are a few conditioning moves you can do using ankle weights

When students ask me what is the best things you can do to improve at pole, it really is to just get on a pole

However working on flexibility and strength will also help

And if you have a pole you can combine these with your pole

Ankle weights are great to help build leg strength and also arm and grip strength because you lifting and holding more than your body weight

Below in the pictures you can see the moves with weights on, and without, and you can see the difference in my range of movement - once i have trained the move with the weights i go back to repeat it without the weights and you will be surprised at how quickly you will see your range in movement improve 

I use different hand holds and leg positions, moving slowly, raising legs up and down, forward and back etc

Always move with intention when you wear ankle weights - slow and steady - this is so you do not jar your joints and muscles with the extra weight - so do not swing your legs around as this may hurt your knees and ankles

Lift with intent and go easy to start with

enjoy working out with your pole and some added weight