Forearm Grip Climb

In this course, students will learn how to do a solid and efficient forearm grip climb. This course is suitable for beginners.

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Course Overview

Still working on getting up the pole? This course will break down the mechanics of climbing and will provide conditioning exercises to strengthen the muscles needed for a soild climb. We will focus on using proper form to make the climb elegant and efficient, opening the door for aerial tricks and spins. This course is suitable for beginners. 

What are the requirements?

  • No prerequisites

What am I going to get from this course?

  • At the end of this course, students will be able to perform a clean forearm grip climb.

What is the target audience?

  • Beginners

About the Author

Kristen Bethanie has been an executive in a corporate environment for the past 14 years. Prior to entering the corporate world, Kristen worked as a personal trainer and Operations Manager for 24 Hour Fitness. During that time, Kristen held certifications from the International Sports Sciences Association (ISSA) and the National Academy of Sports Medicine (NASM). Kristen has been doing pole since 2016, and has been teaching pole since 2018. She has participated in competitions with Pole Sport Organization, North American Pole Dance Championships, and OG Pole Fitness. Kristen was the OG Pole Fitness Novice Gold Medalist in 2018, and also holds additional medals from Pole Sport Organization, most recently taking home a gold medal in Level 4 Championship. She regularly hosts pole challenges on Instagram, where you can find her at @kristen.bethanie. 

Course Curriculum

Intro to Climbing

  • Introduction
    00:02:11
  • Introduction to Forearm Grip Climbs
    00:01:07

Climb Conditioning

  • Exercise 1: Grip Pull-Downs
    00:01:08
  • Exercise 2: Forearm Grip Pull-Downs
    00:01:45
  • Exercise 3: Pole Squats
    00:02:02

Learning to Climb

  • Climbing Mechanics Part 1
    00:03:14
  • Climbing Mechanics Part 2
    00:02:01

Troubleshooting and Conclusion

  • Common Mistakes
    00:02:43
  • Outro
    00:00:37
  • Bloopers
    00:00:35

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