Simple Pole Sit Tutorial

How To Do A Simple Pole Sit - Step By Step Tutorial

Today's tutorial will show you exactly how to do your first pole sit one step at a time from right over my shoulder.

Inside the video you'll find out how to:

• Correctly hold your baseball grip
• Take your very first step up onto the pole
• Perform a simple pole sit step by step
• Safely exit your pole sit

Not Into Videos? Check Out Our Written Tutorial!

Hey guys, welcome to Love Pole Kisses!

I'm Gemma and today I'm going to be showing you how to do a simple pole sit.

With these tutorials I'm going to be mainly working up from some simple moves for beginners but if you have a pole move that you would like to see explained here please feel free to ask!

So, aside from floor work and spins a pole sit is one of the very first things we'll learn in pole fitness.

This will provide you with the technique and knowledge to eventually climb the pole and it'll also start to condition our thighs to the feel of the pole from an early stage.

So, let's get straight to it!

How To Hold The Pole

So, to begin with I'll just explain the grip used in this tutorial, this is what's called a baseball grip.

Polewear: Emily Shorts & Xenia Sports Bra by Dragonfly Brand.

You'll notice the hands are positioned as if you were holding a baseball bat - that's where the name comes from.

First you're going to need to grip the pole firmly with both hands and then we're going to step up onto the pole.

To do this you're going to use the top side of your foot and your shin like a step.

Get a feel for the pole on your leg like so:

It may feel a little strange at first but don't worry, that's completely normal!

Getting Into Your Pole Sit

Then, you want to pull up with your arms and push yourself up using your foot and shin.

Once you get to this point you need to bring your other leg around to the front of the pole, making sure the pole is right up in between your thighs and squeeze tight!

You'll hold yourself with three points of contact to begin with.

Thats; the foot we used to step up, the back of the ankle on your other leg and of course most importantly by squeezing your thighs as tightly as you can.

When you feel your legs are secure enough simply release your hands!

If you're not sure, you can keep them closer to the pole as you let go in case you feel the need to catch yourself.

The move will probably feel a little uncomfortable until you get used to it, you'll feel the most uncomfortable in your shin and thighs.

Don't worry though, that's completely normal and it will get more comfy the more you practise, it's just a case of skin conditioning.

Exiting Your Pole Sit

To get down return your hands to the pole, grip tight and bring the leg at the front of the pole back around, not letting go of our step up leg.

Then lower yourself slowly to the floor with your arms, releasing your foot and shin last.

Let's Recap!

So, to recap;

• Step up with your foot & shin
• Pull up with your arms
• Bring your other leg around to the front
• Squeeze those thighs and release your hands!
• Bring your hands back to the pole
• Release the thighs bringing the front leg back around
• Lower gently to the floor

Good luck!

Let me know how you get on in the comments!

Download Your PDF Copy For Offline Access!

If you would prefer a copy of the tutorial to read at your leisure when you don't have internet access, I've put together this PDF version of the tutorial for your convenience.

To download your PDF copy of my step by step tutorial all you need to do is share the post with your friends!