Tracey Simmonds' Guide to Shouldermount

The ultimate guide to perfecting and performing the Shouldermount for experienced beginners to intermediate levels+.

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Course Overview

Learn how to do the Shouldermount like a pro pole athlete. This course takes an in-depth look at the anatomy and technique of the Shouldermount. You'll learn fifteen strengthening and flexibility exercises that are specific to Shouldermount conditioning. You'll learn four progressively more challenging ways to perform a Shouldermount. Discover which muscles should be stronger or more flexible to skillfully perform the Shouldermount. By learning the anatomy and technique of the Shouldermount, you can quickly troubleshoot your weak (or tight!) spots and know how to correct them. If you are an instructor, you'll know how to help your students nail this fundamental pole trick, as well as learn how to identify if your student is ready to progress. 

What are the requirements?

  • Three-four months pole experience is recommended before starting this course.

What am I going to get from this course?

  • Learn how to safely and effectively prepare for the Shouldermount.
  • Learn how to strengthen and stretch for Shouldermount with 15 different exercises.
  • Learn which muscles need to be stronger or more flexible to achieve the Shouldermount.
  • Learn where the key muscles for the Shouldermount are.
  • Learn the actions of the key muscles for the Shouldermount.
  • Learn the common pitfalls of Shouldermount practise.
  • Learn the correct body positioning for the Shouldermount.
  • Learn four progressively more challenging ways to do the Shouldermount.

What is the target audience?

  • Pole fitness instructors.
  • Intermediate level pole students.

About the Author

Tracey started training in pole fitness in 2005. She has performed and competed internationally throughout her career. Tracey was the Arnold Classic Africa Pole Champion in 2016. She was also the International Pole Champion 2012 1st Runner Up in Pole Fitness, she was also a finalist in Pole Art 2012. Tracey won the second ever Miss Pole Dance UK. She continues to work internationally, hosting Beginner to Advanced Level workshops in pole fitness. In addition to pole fitness, she is a qualified Pilates instructor, Personal Trainer and Barre Concept instructor. Her key interests lie in representing and promoting pole fitness as a reputable, enjoyable and safe form of exercise. It is Tracey’s belief that all pole fitness classes should be led by a qualified, experienced, passionate and professional pole fitness instructor. Tracey hopes to make a positive impact upon the pole fitness industry.

Tracey Simmonds' Video Introduction: https://vimeo.com/420573970/1adba6c1a5 


Course Curriculum

Start Here

  • Instructor Introduction
    00:01:52
  • Course Introduction
    00:00:52

Warm-Up

  • Warm-Up Video
    00:06:51

Strengthening for Shouldermount

  • Eccentric Rhomboid Training with Shoulder External Rotation
    00:02:12
  • Wrist Exercises
    00:02:03
  • Scapula Push Ups
    00:03:25
  • Roll Ups
    00:04:20
  • Pole Pull Ups
    00:02:10

Stretching For Shouldermount

  • Spinal Rotation
    00:03:42
  • Dislocators
    00:02:23
  • Chest Stretches
    00:02:21
  • Hamstring Stretches
    00:01:59

How to do Cup Grip for Shouldermount

  • How to do Cup Grip for Shouldermount
    00:00:42

Shouldermount Entries 1 and 2

  • Shouldermount Entries 1 and 2
    00:04:58

Shouldermount Entry 3 Reverse Shouldermount

  • Shouldermount Entry 3 Reverse Shouldermount
    00:02:08

Shouldermount Entry 4 Deadlift from the Floor

  • Shouldermount Entry 4 Deadlift from the Floor
    00:02:38

Key Muscles

  • Abdominals for Shouldermount
    1 Page
  • Biceps Brachii for Shouldermount
    1 Page
  • Pecs and Shoulder Extensor Stretches for Shouldermount
    1 Page
  • Erector Spinae and Hip Flexors for Shouldermount
    1 Page
  • Hamstring Flexibility for Shouldermount
    1 Page
  • Lower Trapezius and Latissimus Dorsi for Shouldermount
    1 Page
  • Rhomboids for Shouldermount
    1 Page
  • Serratus Anterior for Shouldermount
    1 Page
  • Key Muscles Quiz
     

Thank You

  • Thank you and congratulations!
    00:00:17

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