No, there is no such thing as a “spin-pole.”
A spinning pole is the same thing:
a spinning object
The two things are not the same, so you can’t just use a spinning pole to do any work. In fact, it’s the same as using a dumbbell to do any work.
What’s the best form to hold?
Most people have a preference for either gripping on to something (e.g., a pole) while lying on your back or sitting on your front (e.g., a desk). While lying on your back, I prefer to hold a weight plate on my stomach. While standing, there are all sorts of ways to hold your weight plate, but that’s a different argument for another blog entry.
Which version is right for you?
To me this is a simple, yet important, question to ask yourself in determining the proper position for your body. For example, it’s important to do this:
Stand tall with your feet together. Stand tall with your shoulders slightly opened, palms facing your feet. Squeeze your fists into your palms until your thumbs touch the floor. Lean forward slightly and place your hands under your hips. Bend your elbows and roll your shoulders down until your upper arms are parallel to the floor. Take your hands off of the floor and extend your arms forward with your palms flat on the floor. Keep your torso up and straight.
When you do this, you are holding your body with the weight of your arms on your body. If you only get to lift your arms above your head, your shoulder has become overly compressed, and you are probably going to suffer from shoulder pain for the rest of your life.
Now, just for the sake of argument, let’s go back to using a standard standing and sitting position, just to illustrate the point. In terms of strength, I would probably rather get into sitting and then stand standing the next time I’ve got a spare moment. I believe I can get stronger more efficiently by leaning on that wall, however, and that’s probably how most people will get the most benefit from the standing position:
Stand tall with your feet together. Stand tall with your shoulders slightly open, palms facing your feet. Squeeze your fists into your palms until your thumbs touch the floor.
When you do this, you are holding your body with the weight of your arms on your body. If you only get to
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