A message from ruuiki
Whats the hardest position on a pole for you? Ive seen some crazy ones out there, where people hold themselves up with just their arms.
A reply from stripperina

I do a few pole tricks where I hold myself up with just my arm/s, or just my leg/s, or one of each.  It depends on what you mean by hard.  Shoulder mount deadlift is painful on my muscles and takes a ton of strength.  Allegra is really painful on my thigh, I usually bruise myself doing it.  Knee hold is really hard for me because of the way my hamstring tendons are shaped.  Twisted grip isn’t hard for me to get into but I have trouble with the balance, I need to practice holding it for longer.  Iguana grip isn’t hard to do but I always feel like my hands are too clammy to do it safely.  So that’s what’s hard for me.  Some things come easy to me that are harder for others, and some things are super hard for me but other girls do them with ease.  It’s all about your flexibility, strength, pain tolerance level and your body shape.

standardmoves:

Push Up with Weighted Fly
Juan Lombo
3 sets of 15 reps
Come into plank position, top of a push-up, holding and resting on a dumbbell in each hand anywhere from 5 to 15 lbs. Engage the core and lower the body down, keeping the body in a straight line and parallel to the floor. Push back up into plank and while balancing your weight on one hand, lift the other arm out to the side, pointing the dumbbell up towards the sky, palm facing out. Try to keep the hip points squared towards the floor as the arm lifts. There will be a slight twist through the core. Return to plank and repeat push-up, switching the arm lift. That was 1 rep. Continue this combination going for 15 reps. Rest and repeat.
Good for full body exercise, core strength, balance and coordination.
Standard Moves presented by PUMA.

standardmoves:

Push Up with Weighted Fly

Juan Lombo

3 sets of 15 reps

Come into plank position, top of a push-up, holding and resting on a dumbbell in each hand anywhere from 5 to 15 lbs. Engage the core and lower the body down, keeping the body in a straight line and parallel to the floor. Push back up into plank and while balancing your weight on one hand, lift the other arm out to the side, pointing the dumbbell up towards the sky, palm facing out. Try to keep the hip points squared towards the floor as the arm lifts. There will be a slight twist through the core. Return to plank and repeat push-up, switching the arm lift. That was 1 rep. Continue this combination going for 15 reps. Rest and repeat.

Good for full body exercise, core strength, balance and coordination.

Standard Moves presented by PUMA.

samandriel:

dean-the-piesexual:

*short haired people sobbing in the corner*

I just chopped off all my hair and now I see this oh god what did I do

the-exercist:

Kettlebell Swing

In this exercise, you’ll be using the energy from the squat to swing the weight over and above your head. “The weight sets the pace,” Gallo says. Remember to keep your shoulders relaxed and spine straight the entire time.
1. Start in a squat position, with your arms in front of you holding the kettle bell hanging under your body.
2. Swing the weight back a bit to start it up, and then swing it all the way up over your head until your arms are beside your ears.
3. After the weight hits the very top, use the momentum to swing it back down as you lower back into a squat.
Continue for 30-60 seconds.
“You don’t want the weight to stop ever; it’s a pendulum,” Gallo says. And your spine should be upright the entire time, so if you ever feel like you’re bending over, you’ve swung too far.

the-exercist:

Kettlebell Swing

In this exercise, you’ll be using the energy from the squat to swing the weight over and above your head. “The weight sets the pace,” Gallo says. Remember to keep your shoulders relaxed and spine straight the entire time.

1. Start in a squat position, with your arms in front of you holding the kettle bell hanging under your body.

2. Swing the weight back a bit to start it up, and then swing it all the way up over your head until your arms are beside your ears.

3. After the weight hits the very top, use the momentum to swing it back down as you lower back into a squat.

Continue for 30-60 seconds.

“You don’t want the weight to stop ever; it’s a pendulum,” Gallo says. And your spine should be upright the entire time, so if you ever feel like you’re bending over, you’ve swung too far.

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wickedclothes:

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wickedclothes:

Star Wars Dress

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