Leading exercises for a shoulder mount


The shoulder mount is an advanced pylon dance technique. This is a stand-up flipping technique that requires a lot of shoulder strength that raises your body above the ground, but also requires a lot of strength, which is needed to lift and hold your body.

This method is very effective in that you can stand facing the viewer, then, by grouping the muscles, pull your legs up and bring them to a completely different, new plane by doing the exercise.

You must be at the right level of preparation before trying to set your shoulder, or you could risk getting hurt yourself!

This article consists of pointers on how to proceed towards a successful shoulder mount. This is really a very flexible method, in addition, it is a fantastic change course for entering and exiting various poses.

However, it can be quite difficult to master. This technique at first glance seems so abnormal. Stating that for a person with stamina above average, it is quite possible to fulfill the ideal position of the shoulders with the proper technique.

How to perform

In order to execute this element it is necessary:

1) Stand with your back to the pole, bring both hands back, behind the head, grasp the poles with your hands, so that the thumbs of the hands are facing the floor. A reliable handgrip is very important – hands should not slide on the pole, because with their help you will tighten the body weight and put your legs on the pole. If at first, this does not seem possible to you, do not worry, after a few repetitions and training – everything will work out.

2) When performing this exercise, the back and abs muscles work. Rest your back against the pole, straining the abs muscles to throw your legs up as if you are trying to reach your nose with your thumb.

3) As soon as it starts to work out for you, try to throw your legs behind your head higher and lower, while pulling yourself in your arms, transfer your body weight and grab your pole with your legs.

4) Try, while doing the exercise, to stretch your legs and not bend them at the knees, then the exercise will turn out beautiful and spectacular.

Errors at the entrance and exit of the element can lead to personal injury; with improper technique, there is a chance of falling from the pole.


  • Thumbs grab the pole;
  • A hand with the same name supports the shoulder above, respectively, the head goes into the hand, which is lower;
  • The body and legs in the final position go very high.
  • Be careful. The output should be greater in strength than through swing.
  • Do not lower your legs sharply down with a deflection in the back – at this very moment, you may get injured.


  • “cup grip”- all fingers together;
  • The arm of the same name supporting the shoulder below, the second above, the head enters the fold of the shoulder;
  • In the final position, the back is even;
  • Legs are tense, as far apart as possible, in a crease;

However, it can be quite difficult to master. This technique at first glance seems so abnormal. Stating that for a person with stamina above average, it is quite possible to fulfill the ideal position of the shoulders with the proper technique. And so, we begin..

Shoulder Stands

Do you mean to stand on your shoulders when you were a kid ?! Let’s start with some non-pole training for your shoulder mount.

To make your shoulder stand, stand up properly, starting with your full back and keeping your legs straight in front of you. Keep your hands right at hand. Do not lift your head or neck up at all.

Raise your feet up from the floor until your (sharp!) Toes point towards the ceiling. After that, gradually take your body off the floor and hold this position while balancing on your shoulders.

This may require some practice, as well as coordination, to find the best position for your balance. Just be careful not to raise your head or neck from the floor! If you find it hard to stabilize, put your hands on your cheeks to support yourself, but don’t count on them too much.

As soon as you can cope with a full shoulder posture, try to hold it as long as possible – this will certainly strengthen your shoulders, helping you plan a place for your shoulder. Also, try to keep your legs in different positions.

Leg Raises

Leg raises are another excellent off-pole training. Lie on the ground with your hands behind your head. Make sure your legs are straight and your toes are sharp (this helps increase muscle mass if your fingers are pointed).

Keeping your legs straight, raise your legs a couple of inches up. Do not raise your head – continue to look at the ceiling. Keep your feet a few inches from the ground for 5 seconds, then point your feet at the ceiling and hold for another 5 seconds.

Lift your feet a few centimeters from the floor and hold them again. Repeat this movement for 12 repetitions, remaining for a minute, and then perform another approach.

Slowly lower your legs to the ground until they hang. Keep your back and neck straight. Resist the temptation to bend your knees at all! Keeping your feet straight and off the ground is what makes this exercise more difficult.

This exercise is impressive for the work of the abdominal muscles, and will also help get rid of the “bag”, which many women do not like.

Practice the Should Mount Grip with your Feet on the Ground

Your pole trainer should demonstrate the appropriate shoulder install grasp to you. You must be standing with your back dealing with the pole and also the pole on your dominant shoulder.

You then place your internal hand over your shoulder on the pole, your external hand then exceeds that hand with both your palms behind the post. Your thumbs, as well as fingers, should be ‘cupped’ behind the pole. Both your arm joints ought to be bent. It’s vital that your grasp is solid as well as your body remains in the ideal placement when you start investing, you can not shed your grip or you’ll slide and also probably fall fairly severely. Your hands and shoulder are the only points of contact, so it’s very vital to end up being comfortable with this grasp as part of your conditioning.
You need to get used to this position, as it may feel uncomfortable at first. Yet quickly you’ll realize how this beginning placement works, which is necessary to do before you begin to raise on your own.

Shoulder Mount grip ‘knee raises’

Since you’re used to the Shoulder Mount grip, you can utilize this to do some conditioning works out with the pole. Stand in a shoulder mount grip, after that raise your feet a couple of inches off the flooring, with the objective of bringing your knees up to your upper body.

Preserve your stand with your head back and shoulder securely against the pole. Maintain your knees with each other as you begin to lift legs up.

Repeat this movement with 3 sets of 3 (relaxing in between) as part of your pole conditioning routine.

For advanced polers who can currently bear stand, attempt performing three complete knee raises, as slowly as you can without touching your feet to the floor!

Shoulder Mount putting down on the floor

Lie on the floor, rest on the pole with your dominant shoulder. Make sure you have sufficient space in front of you to lie totally level with your legs directly.

Place your hands into the shoulder mount grip while you’re lying down.

Keeping your butt on the flooring, lift your hands as high as you can, trying your finest to maintain them as right as feasible.

Work your way up towards a full shoulder stand with your hands in this position. For extra strength-building, perform this as gradually as feasible from the floor and also make the descent as slow as feasible also!

When you can Shoulder Mount, what’s following?

From your shoulder mount, there are a lot of sophisticated as well as remarkable tricks you can go into!

As an example:

  • Brass monkey
  • Upside down crucifix
  • Gemini
  • Caterpillar
  • Scorpio
  • Pike leg hold
  • Butterfly
  • Shoulder Mount slab
  • Shoulder Mount ‘V’.

What are your favorite combinations that include a shoulder mount?

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