10 Shoulder Mount Pole Dance Tips And Tricks!

shoulder mount pole dance tips

The shoulder mount is one of the most challenging pole dance moves that require strength, flexibility, and technique.

This maneuver involves lifting the body from the floor and mounting it onto the pole using the shoulders.

This article will discuss shoulder mount pole dance tips and tricks. If you are curious about them, let’s scroll down to explore!

Shoulder Mount Pole Dance Tips And Tricks

If you are a beginner, you will find performing shoulder mount on the pole challenging. Don’t get yourself stressed! The guides below will be helpful for your dancing session!

Warm-up Properly

Before attempting any pole dance move, it’s essential to warm up your body to avoid injuries.

Pole dancing is an extremely strenuous activity. And it requires a lot of flexibility, strength, and coordination.

Thus, a proper warm-up is compulsory to prepare your body for the intense physical demands of this sport.

Start with dynamic stretching exercises to get your blood flowing and loosen up your muscles.

Leg swings are an excellent warm-up exercise. It can help to stretch your hamstrings and hip flexors.

Arm circles are another great exercise that can help to loosen up your shoulders and upper back.

Torso twists are also an essential exercise to include in your warm-up routine, as they can help to stretch your obliques and lower back.

Once you’ve completed your dynamic stretching, move on to some static stretching exercises.

These exercises involve holding a stretch for a more extended period and can help to increase your flexibility.

Hamstring stretches are an excellent exercise to include in your warm-up routine. They can stretch your hamstrings and improve your motion range.

Hip openers are another great exercise to include, as they can help to stretch your hip flexors and improve your overall flexibility.

Incorporating these warm-up exercises into your pole dance routine will reduce the risk of injury and improve overall performance.

Generally, a proper warm-up is essential for any physical activity. Similarly, pole dancing is no exception.

Strengthen Your Shoulders

The shoulder mount is a pole dancing trick that requires a lot of strength from your shoulders.

Building up your shoulder muscles with various exercises is essential to execute this move correctly.

Besides, you may want to incorporate exercises targeting your upper back and chest muscles, like rows and push-ups.

Proper form during these exercises is also crucial, so it’s essential to have a trainer or experienced dancer guide you.

Additionally, stretching and warming your shoulders before attempting pole tricks to prevent injury is essential.

Remember that building strength takes time and patience. So, don’t get stressed if you don’t notice the results immediately.

Practice The Grip

The grip is essential to any pole dance move and is especially important when executing a shoulder mount.

Using a firm grip and securely wrapping your legs around the pole is crucial to ensure success.

Maintaining stability and control throughout the move is critical to achieve flawless performance.

It is also important to remember to engage your core and breathe deeply throughout the move, as this will help you maintain control and balance.

Following these tips, you can master the shoulder mount and take your pole dancing skills to the next level.

Master The Basic Invert

Before trying the shoulder mount, ensuring you have developed a strong foundation of basic skills is crucial.

It will not only help you master the move more efficiently but will also help you avoid injury.

Take the time to practice your basic inverts and build up your core strength.

Additionally, consider incorporating exercises targeting your shoulders to help build strength and control for the shoulder mount.

Use Momentum

Generating enough force to lift your body off the ground is essential to execute this move.

Once in the air, it would be best to use the momentum to your advantage by forcefully swinging your legs around the pole.

It is vital not to rush this step, as precision is critical. You must aim to place your legs in the desired position, which requires much skill and practice.

Mastering this technique takes time, but you can achieve a graceful and impressive performance with patience and dedication.

Engage Your Back

Focus on engaging your back muscles to lift yourself off the floor and onto the pole. Begin by tightening your core and glutes to create a solid foundation.

As you start to lift, engage your shoulder blades and pull them back to activate your lats. It will help to distribute the weight more evenly and avoid unnecessary strain on your shoulders.

Remember to maintain a controlled movement and avoid swinging or jerking because they can lead to injury.

Focus on Your Form

It is essential to consider several aspects to execute the shoulder mount properly.

Ensure your shoulders are pulled down and away from your ears. This move can avoid any unnecessary strain on your neck and upper back.

Secondly, engage your core muscles to maintain a stable and controlled posture throughout the movement.

Finally, ensure that your legs are kept straight and solid, as it will help to support your body weight and maintain balance.

Focusing on these critical elements allows you to perform the shoulder mount more smoothly and confidently while minimizing the risk of injury or discomfort.

Start With A Spotter

The shoulder mount is a challenging yet rewarding move that requires proper technique to avoid injuries.

When performing this move, you should have a spotter to guide you through the movement. It will ensure your safety and help you perfect your form.

Additionally, incorporating strengthening exercises into your training regimen can help you build muscle strength and endurance to perform the move efficiently.

Remember that practice makes perfect, so don’t be discouraged if it takes time to master this impressive aerial maneuver.

Master the Leg Position

The leg position is a crucial component to mastering the shoulder mount.

Engaging your inner thighs and keeping your knees bent as you lift your body off the ground is vital.

As you progress and become more comfortable, you can experiment with different leg positions once your shoulders are on the pole.

Consider extending your legs into a V-shape or a straddle position to add variation and challenge to your routine.

Additionally, it is crucial to maintain proper form throughout the entire exercise to avoid injury and maximize the workout’s effectiveness.

Remember to keep your core tight and your shoulders engaged as you mount the shoulder.

Use Your Core Muscles

Use core muscles

A strong core is essential for a shoulder mount. Incorporating various exercises into your routine is vital to improving your core strength.

Along with planks, leg lifts, and crunches, you may want to try exercises such as Russian twists, bicycle crunches, and mountain climbers.

Additionally, it is essential to remember that building core strength takes time and consistency.

Ensure to gradually increase the difficulty of your exercises and stay dedicated to your routine to see results.

Remember, a strong core improves your shoulder mount and has numerous benefits for overall health and fitness.


How Hard Is A Shoulder Mount Pole?

Regarding physical difficulty, the shoulder mount is one of the more challenging pole moves. It requires a lot of upper body strength, good technique, and control.

This move has a mental aspect. It requires focus and trust in your abilities. Lifting your body onto the pole can be intimidating, especially when you’re first starting.

How Can I Improve My Shoulder Mount?

If you’re struggling with your shoulder mount, don’t worry! Below are some tricks to improve this move:

  • Strengthen your upper body
  • Work on your flexibility
  • Practice proper technique
  • Take it slow

Why Can’t I Shoulder Mount?

You may find it challenging to perform shoulder mount due to the following reasons:

  • Lack of strength
  • Lack of flexibility
  • Fear of falling

Why Does My Shoulder Hurt Pole Dancing?

Many factors cause shoulder pain, as shown below:

  • Overuse injuries
  • Incorrect technique
  • Lack of warm-up
  • Muscle imbalances
  • Pre-existing conditions

What Is The Most Difficult Pole Move?

With the numerous pole moves, it isn’t easy to pinpoint which one is the most challenging. Yet, some pole moves are more challenging to execute than others.

Here are some of the most difficult pole moves:

  • The Iron-X: requires a tremendous amount of upper body strength, core strength, and flexibility.
  • The Ayesha: demands a lot of shoulder strength, flexibility, and balance.
  • The Phoenix: requires significant power and flexibility in the back, shoulders, and hips.

Wrapping Up

The shoulder mount is a challenging but rewarding pole trick. Following these ten tips and tricks, you can improve your shoulder mount and take your pole dancing to the next level.

Remember to warm up, work on your grip, body position, leg strength, hip flexibility, arm strength, and controlled movement, have a spotter, be confident, and practice.

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