Like most pole dancers, I’m always looking for a way to be stronger and better conditioned. Unfortunately, as much as I would love to go to class every day, my budget doesn’t always allow for it. I’ve been looking for ways to work out at home, but it all gets old after a while. When I saw an opportunity to try out the new MostFit Suspension Strap, I thought it might be a great solution!
As their website states, the strap, “created by fitness guru and personal trainer Andrew Gavigan, the MostFit™ resistance trainer was designed to be easy-to-use for anyone, anytime, anywhere.” This is totally true! To use it indoors, you simply need a door/door frame to close around the strap as an anchor (ideally a door that locks), and some room to move behind it. The strap has a handy moveable plastic section (the anchor) that prevents the strap from slipping out from between the door and the frame (see this video for directions). You can also anchor the strap on a pull up bar, and if you need to shorten it, you simply wrap the strap around the bar a few times until you get the desired length.
The MostFit strap itself allows for a number of strength building exercises by allowing you to use your body weight, resulting in a tougher work out (and better results!). Many of the exercises also require you to engage your abs/core/back more than typical at-home exercises, meaning that you aren’t simply isolating one area, but getting a better overall work out. It’s not easy, but you’ll know you’ve worked hard when you use it!
Since I also wanted to test it specifically for pole and aerial conditioning, I opted to take it outdoors and see what I could do. While you can use a sturdy tree branch as your anchor on which to wrap the strap, I wanted to get a little more height and variety, so I took it down to the aerial equipment playground by the Santa Monica Pier (living in Los Angeles does have perks!). I was able to toss one end of the strap over some of the mid-height bars, wrapping it a few times as necessary, and then play with inverting – I did move the plastic strap anchor off to one side of the strap, in order to get centered in the bars, as they’re fairly narrow. I found that it was pretty good for inverting into an upward pencil position, or a forward pike. I wasn’t quite able to do a straddle invert, as my hands are not big enough to safely grab both handles together, but the other basic inverts are great for working on your back and shoulder stability (and abs, naturally). Because of the nature of the strap, when you do invert, your weight pulls the strap into a taught position – however, you still have to work to stabilize it, therefore working your arms, shoulders, etc. For the inverts I am doing in the photos, we still had the strap fairly low compared to where you might place your hands for a pole invert (and very low compared to a hoop invert), but I was still able to balance into it – a taller bar or tree branch might be a better option for a truer sense of inverting, but I still had to work to remain stable.
I also tried some aerial stretching up by looping the strap over one of the taller sides of a set of uneven bars and then slipping my feet into the handy foot saddles that are built into the strap (just below the padded handles). While I did need some help navigating it from a friend that came with me, I did find that I was able to work on some split stretches in the air, using the strap and my body weight. I simply had to use my hands and upper body to stabilize the straps, while keeping my core engaged as I lowered up and down. I had the straps reasonably close to the ground, in case I had to bail quickly – also made it easier to step in/out of them.
Taking a cue from a practice video I watched, I also tried doing a plank with my feet in the strap, then piking up. I thought the move was similar to the kind of controlled lift a pole dancer would need while doing a head or hand stand – it was hard, even harder than doing it without the strap! I can see how it’d be an excellent way to strengthen your core/back for stabilization!
Another benefit of the MostFit strap is that it can also function like a yoga strap. I found it to be helpful with stretching, using it just the same way I would with a yoga strap. I was able to do some shoulder stretch rotations, as well as use it to get a deeper leg stretch, and even do a pigeon-style stretch to work on my shoulders, back, and hips.
The strap itself seems pretty durable – the padded handles and foot straps are a nice touch, and the rubber stopper for door frame use seems pretty solid. The long length is pretty versatile, and the webbing of the strap seems heavy duty. There’s a weight limit of 250lbs, which I found reassuring. :-)
While my strap did not come with an instruction manual for moves, I’m not sure if that was just my box (since I requested a strap for the purpose of reviewing it on this site). There are a variety of videos on YouTube that can help you work out how to create moves and do them safely, but the lack of instructions or basic move guidelines in the box is one of the few cons. Not being a natural fitness person – and not being someone who works out much beyond pole and lyra classes – I wasn’t entirely sure where to start with it, and I think that might be true of other people not used to creating their own workouts. I would bet that it’d be an awesome tool for a personal trainer or anyone who doesn’t need quite as much “start up” guidance. My friend that was testing the strap with me mentioned that she thought it might be helpful if it were adjustable in length, but we got around that by wrapping the strap over and over whatever anchor we were using.
Overall, I thought the MostFit strap was a good buy for a pole dancer or aerialist looking to condition on their own, especially if they’re on a budget. At $29.95, it’s incredibly affordable, and it’s pretty compact, which makes it easier to travel with/throw in the car. As much as I love the idea of using some of the other suspension products on the market that are aimed at yoga buffs and aerialists/polers, the price has kept me from investing in them (as has some of the rigging involved). The price of the MostFit Suspension Strap is great, and you’re getting a lot for it!
You can check them out online at http://www.Most-Fit.com and find them on Facebook at http://www.facebook.com/MostFitWorkouts. Additional work out videos and tutorials can be found here: http://www.youtube.com/andrewgaviganfitness
Happy Poling, everyone!
(Special thanks to my Poleitical Clothing partner, Courtney, for helping out with the tests!)
I’ve been out of town again, but wanted to update with some recent videos.
First up is one of my new favorite performances, from Marlo Fisken – I seriously keep watching this over and over. She brings so much fluidity to her performances – and she’s a sterling example of what it is to pole DANCE. She’s also a powerhouse. I’m in awe, always. Stunning.
Next is a recent video from USPDF Champ Michelle Stanek – it’s a gorgeous mix of sexy and athletic, proving once again that there is room for both in the pole world. They can co-exist, and the results are beautiful.
This video – damn. This guy is amazing. Incredible strength and moves – he’s got some sick combos and Chinese pole skills. He’s earning some crushes from my fellow pole girls. :-)
I’ve got some new post ideas in the works, and I’m thrilled to share that I’ll soon be reviewing the MostFit Suspension Strap, to see how it helps with conditioning for pole and aerial! Once I receive my test sample, I’ll figure out what kind of exercises to do with it and if I can work out a program for use, based on what they suggest, and I’ll pass along that info on my blog!
I’m looking forward to heading back into Lyra this coming weekend (side note: my mom is coming to a class with me, later in the month – that’ll be fun!) – in our last class, I got to go to the top of the hoop for the first time! I’m excited to keep adding on to what I’ve learned. I have someone tape me in each class, so I can see what I’m doing – how far I’ve come, what tricks are working, what needs to be polished, etc. Right now, I seem to be so focused on tricks and making sure I’m solid that I’m not really minding my musicality, so that’s my next goal. :-) Also, I want to smooth out my inverts. Anyway, here’s the video from my last class!