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Sabrina Belinda | PD Strength & Conditioning Coach

@sabrina.bel.pole

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I help you unlock tricks & flexibility, even with limited training time. 💪🏻
⬇️ Free workout & more! 😍

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⬇️ Comment "7" to get access. 😍

I've created this FREE Invert Challenge to help you finally start unlocking your progress!
I'm not just giving you pole conditioning drills, but a range of exercises for strength, technique AND mental aspects to work on the full invert picture.

Each day you get a new drill to try, along with tips for your practice.
You can start any time you like, and there's no need to post anywhere – it's just for you. ❤️

Ready to do the 7-day Invert Challenge?
✅️ Comment "7" to start!

#invertchallenge #pdinvert #poleinvert by @sabrina.bel.pole

Since a lot of new faces have joined lately… time for a proper intro! 🥰

Hi, I’m Sabrina, and my second name is Belinda (= Bel) 👋🏻
Pole coach, instructor, vegan, and sufferer of tight shoulders. 😅
I help polers get stronger, more flexible, and finally feel good about their training again – on and off the pole.

I created the Pole Progress Accelerator (PPA) to help bridge that gap between strength, flexibility, and skill – so you don’t have to choose between getting bendy or getting strong.

Outside of pole, I’m probably biking downhill, walking dogs (because I can't adopt my own yet 🐶), or spending time with friends at home in Berne, Switzerland.

👇🏻 Now your turn: tell me one random or fun fact about you in the comments. 💕
(Extra points if it’s something unexpected 👀) by @sabrina.bel.pole

This is another exercise I recommend every poler to do 2-3x per week after a workout to really work on that middle split strength and flexibility. 🔥😍

Try it and let me know how hard you found it! 🤗 by @sabrina.bel.pole

Just had a conversation this week about losing the "spark" or motivation for pole, which inspired me to create this post.

And honestly? I've been there (and still kind of am) there too.
Since my shoulder injury 1.5 years ago and some life changes, it's become harder for me to not just find time, but also the motivation to train for myself.
Instead, I've caught myself doing the minimum and just prepping my classes.

What I'm doing now is getting my routine back, and creating space for my own weekly practice – weather that be at the studio or at home.
Another thing I'm not doing yet but want to is to start training with others again, which really helps with working on more difficult things and growing out of my comfort zone.

I'm not all the way there yet, but maybe by sharing this we can realize that we're not alone. ❤️ by @sabrina.bel.pole

This is literally my all-time favorite split exercise, because it combines active and passive flexibility, and ensures in itself you are (at least a little) warm for your splits hold. 🔥🙌🏻

Add this 2-3x per week to your cool-down and watch your splits get deeper and deeper! 😍

#frontsplits #flexibility #poleflexibility by @sabrina.bel.pole

⬇️ Here

✅️ What grip to use when?

This is a mix of knowing your skin type + the season/humidity level.

If your skin tends to be sweaty, something chalky like @viscosi_chalk_ soft is great for you. Avoid grips with sticky agents, as these usually will make you slip even more.

For very dry hands, something with more stick is better, like @viscosi_chalk_ medium or hard.

If your hands are oily, wash them with dish soap, and don't apply any lotion the day of training, or at least a few hours before.

Adapt your grip depending on the temperature and humidity.

✅️ Other tips

Don't apply lotion before training, and generally find a lotion that doesn't leave your skin oily.

Wash your hands with dish soap, and clean the pole regularly.

Train your grip with specific exercises. (Not just the hands, but also leg strength etc.)

Try out multiple types of grip.

Hair can also affect grip.

❤️ Know that we all have bad grip days, and sometimes even the best grip doesn't help fully. by @sabrina.bel.pole

All of these things may sound like good advice at first, but when we think about it, it just doesn't take into account the full picture of mastering the pole invert.

How complex the move is, how it's not just strength, but technique AND neurological training too!

Let's ensure you don't need to make these invert mistakes, and instead master your invert the safe, effective way. 🥰

If you want a little kickstart to your invert journey, make sure to join my FREE 7-day Invert Challenge! 🥳

✅️ Comment "7" to get access.

#pdinvert #poleinvert #pdbeginner by @sabrina.bel.pole

Here ⬇️

1. Train your strength off the pole

2. Add in flexibility 2x per week

3. Get enough sleep (8+ hours)

4. Make sure you are eating enough (protein!)

5. Focus on 1 main goal

6. Rest for at least one full day per week

7. Find a community

I wish I did all (or at least some) of these things from the very first year I started pole, my progress would have been so much faster & less frustrating! 😅

What else would you add here? 🤗

#polecoach #poletips #pdbeginner #polebeginner by @sabrina.bel.pole

3 essential tips for pole handspring ⬇️

✅️ Get your ayesha (= from the top) first, including the way down

✅️ Practice in true (or cup) grip first to properly learn the technique and prevent injury

✅️ Find your proper positioning: Top arm bent, starting at head height, bottom arm quite low – but try different distances until you find the right one for you

🔥 Film yourself to see where you may need to improve/change something.

#pdhandspring #polehandspring #pdayesha #poletips by @sabrina.bel.pole

What to do/try to actually get your pole invert:
✅️ Adding 1-2 strength sessions to your week

✅️ Getting cues & instruction from a (different) coach

✅️ Filming yourself & getting feedback

✅️ Making sure you're eating, sleeping and resting enough

✅️ Doing a structured training plan

If you're looking for help, comment "7" to get access to my FREE 7-day invert challenge. 🥰

#poleinvert #pdinvert #polebeginner #pdbeginner by @sabrina.bel.pole

Have you found your perfect grip yet? 🔥

I've been using @viscosi_chalk_ for years and it works amazingly for me. I'll choose the type of grip depending on the climate and what tricks I'm doing – and a bonus is that they smell great too. 😆

✅️ Use the code SABRINABEL when ordering for an extra 10% discount. 💕

#polegrip #poletips by @sabrina.bel.pole

Doing these handstand push ups with a pole will also help you train that leg grip & strength, plus help give you more confidence in handstands. 🔥

At home, you can also do these against the wall, just know that it may be harder because your legs can't take off some of the weight. 🤗

✅️ Try them and let me know what you think!

#poleconditioning #pdconditioning by @sabrina.bel.pole