Shoulder Mount Prep Exercises for Pole Dancers

I love a shoulder mount. I used to hate them, and was a little scared and frustrated by them, but now they are mine, I love them.

There are so many great ways to start training your shoulder mount. This video has beginner, intermediate and advanced options - so hopefully something for everyone!

Even if you can already shoulder mount, these exercises are really great for getting you even stronger.

Below is our list of exercises, so you can screen shot and try them when you have time :D

I would pick 3-4 exercises and try 3-5 times on each side. Shoulder mounts can be hard on the shoulder, so take it slow at first!

Remember to only try exercises that you’re ready for and use a mat and spotter if / when necessary.

Beginner
Lift and hold using core
Lift with control - no kicking
Lift with control, hold - then lift bottom foot slightly
Knee tucks from floor

Intermediate
Lift with core through hips - hangman
Lift one leg, then both to a tuck then lower - hangman variation
Cartwheel
Full knee tuck

Advanced
Tuck dismount
One leg straight dismount
Straddle dismount
Climb to hangman
Climb to hangman - one leg straight
Climb to a knee tuck

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