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

Section 1: Intro to Climbing

Introduction

Meet Kristen!

00:02:11
Introduction to Forearm Grip Climbs

Take a look at what we will be learning today!

00:01:07

Section 2: Climb Conditioning

Exercise 1: Grip Pull-Downs

This exercise will show you how to connect with and activate the proper muscles in your back for safe climbing.

ACTIVITY: 5 GRIP PULL-DOWNS ON EACH SIDE.

00:01:08
Exercise 2: Forearm Grip Pull-Downs

This exercise will help you to focus on using a forearm grip while maintaining back muscle activation.

ACTIVITY: 3 TO 5 FOREARM GRIP PULL-DOWNS ON EACH SIDE.

00:01:45
Exercise 3: Pole Squats

This exercise sets you up for correct leg positioning in your climb, and works the core muscles used in climbing.

ACTIVITY: 10 POLE SQUATS ON EACH SIDE.

00:02:02

Section 3: Learning to Climb

Climbing Mechanics Part 1

In this section we talk about use of grip aids and correct body positioning to begin your climb.

00:03:14
Climbing Mechanics Part 2

The second section of Climbing Mechanics will focus on arm positioning and tucking the legs to make your climb as efficient as possible!

00:02:01

Section 4: Troubleshooting and Conclusion

Common Mistakes

Let's take a look at some common mistakes and how to correct them for a perfect climb!

00:02:43
Outro

Thanks for joining me today! Now that your climb is perfected, you can move on to aerial poses and tricks!

00:00:37
Bloopers

00:00:35

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USD 10
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Instructor

Forearm Grip Climb

Course Overview

What are the requirements?

What am I going to get from this course?

What is the target audience?

About the Author

Course Curriculum

Section 1: Intro to Climbing

Introduction

Introduction to Forearm Grip Climbs

Section 2: Climb Conditioning

Exercise 1: Grip Pull-Downs

Exercise 2: Forearm Grip Pull-Downs

Exercise 3: Pole Squats

Section 3: Learning to Climb

Climbing Mechanics Part 1

Climbing Mechanics Part 2

Section 4: Troubleshooting and Conclusion

Common Mistakes

Outro

Bloopers

reviews

Instructor

Kristen Bethanie

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