Modern Doublepole Technique

1.Start of the doublepole. Notice:

1. High hips.
2. 90-degree angle between upper and lower arms.
3. Slight bend at the knee.

2. The crunch. Notice:

1. 90-degree angle between the upper and lower arms.
2. The knees have bent a little more.
3. The angle between the back and the upper arm has not changed!

Only the crunch of the abs and legs are generating power at this time - not the lats or triceps!

3. End of abs crunch; the lats now in motion. Notice:

1. Still a 90-degree bend between upper and lower arms.
2. The upper arm is moving down and the back.
3. The abs are done.

Now the lats are providing all the power. No power is being generated by the triceps (yet).

4. Triceps now in motion. Notice:

1. The triceps only start firing after the upper arm is nearly parallel with the back.
2. You can tell the triceps are in motion because the angle between the upper and lower arms has opened.

5. Finishing motion - the poles are still pushing as the back rises. Notice:

1. Arms are extended back and the poles are still in the snow...er, pavement.
2. As the back rises, it pushes the poles back further, generating a little more push forward.
3. The hands do not swing way back behind the body. They are pushing down and back.

6. Recovery. Notice:

1. A nice swing forward with the arms.
2. The arms are already bending toward a 90-degree angle.

7. Repeat!