Pole exercise is one of the main exercises mentioned in the PPL (the Physio-Psychical Program of Strength Training), for which the authors provide an article. This article will focus on a specific example of the exercise, with some suggestions on technique and performance of the exercise. It would also be interesting to compare the effectiveness of the exercises for different body types (in particular, what differences exist between the upper body and the lower body?)
Why is this exercise effective?
Pole exercise strengthens the core by working the abdominals, thoracic spine and the lats, which is good for promoting balance and strength of the spine. Stronger abdominals make our lower back more balanced.
Do this exercise with weights: you will have to decide how much weight you want to use when doing it.
You do not need to keep the weight the same throughout the entire duration of the exercise, so the exercises are very easy to perform.
You can vary the exercise to improve the intensity: for example, you can do it at lower, medium, or higher intensity, etc. If you want to use more weight the same way as during an intense exercise, you have to adjust the exercises accordingly.
Pole Exercise Example
Here is the example of a good pole exercise:
Locate a pole with the widest diameter, at least two metres long. This has to be at least 30 centimetres square to be effective. It cannot be too big and too small can easily create excessive strain.
Stand on the pole, and place your feet roughly 15 cm apart, and place your feet close together, about 15 inches apart and a few centimeters apart. Your knees should be in line with your toes and your thighs are together. Also, make sure everything is under control and you have your back straight.
Lean over the pole or walk forward with your hips high and your lower back against the pole. This is the base of support (the pole). You want to concentrate on supporting your torso, as if you are going to perform a push-up. This helps you to stabilize your spine and your spine’s alignment. Your hands should be in line with your waist and your head should be slightly elevated and not hanging to one side of the pole. It is not mandatory to put anything under your arm to stabilize your upper body; some people use an exercise band and a dumbbell, and others use a towel or other object such as a belt at the shoulder