Pole challenge week 3: the flag
It’s been a while since my last post in the 10-week Pole Challenge series but since I’m all about the “challenge” these days I thought I’d better get back on the wagon! Maybe it was the invigoration I felt after I found myself drawn to the (structural) pole at my parents house on the farm last weekend. My pole at home is located in the kids retreat (a room named such only on the architectural floor plan – it is my pole room, but if children do visit it is known as ‘the fireman’s pole’!) and it’s a bit out of the way. I think when we build our next house – yes, we’re building again!! – I will ensure it has a proper place in the home
Anyway, the move for Pole Challenge week 3 is the flag:
The trick to this move is in your grip (don’t attempt this move without a secure grip and ensure you have enough strength and flexibility in your forearms!).
I couldn’t find any online video tutorials on this one, so I will attempt to explain.*
Step 1: Assume the twisted grip – Stand with the left side of your body about a foot from the pole. Place your outside arm above your head, palm facing to the front of the room, then lean the top half of your body toward the pole and stretch your arm as high up the pole as you can. Twist your wrist so your palm is facing right, then curl it around the back of the pole and grip on.
Step 2: With your bottom arm, bend your elbow so it touches your torso. Where your hand is now, that is the height that you should hold on to the pole, with your hand in an upside down grip position (like your picking up a bag of groceries).
Step 3: Turn your torso to face the ceiling (as far as comfortable) and maintain most of your weight on your left leg. In preparation to give yourself the required momentum, bring your right leg across the front of your left leg and swing it back out to the right to lift yourself from the ground. (It’s easier if you bend the bottom knee, otherwise stretch out both legs!)
Tips: You will need to engage lot of core strength and you must pull with the top are while pushing with the bottom arm.
Clearly you don’t need a ‘proper’ pole to give this a go, and the chances of falling on your head are less than the previous moves I’ve shared, so give it a try and let me know how you go. If you attempt this move 10 times today and try again in a week’s time, you’ll be surprised how much stronger you are
*Disclaimer: I am not a professional pole fitness instructor. When learning pole for the first time I urge you to attend classes in person to learn the right techniques. These blog posts are simply an avenue for me to share this passion.