Maximize your strength training routine by cutting out these time wasters.Read article
Workout By Gino Caccavale
Oksana Grishina had a secret weapon at this year’s Arnold Classic—an innovative pole dancing routine that wowed the crowds, impressed the judges, and earned her the top spot on the podium. “I knew about pole dancing in strip clubs, but when I saw it was becoming part of fitness, I fell in love with it,” says Grishina. “It’s a very challenging routine that I wanted to share. Plus, it’s a lot of fun!”
The IFBB fitness pro quickly learned that training on a pole comes with its own unique set of challenges. “In just three months, my upper body became stronger, and my arms and back became bigger.” While she trains hard with acrobatics, weights, and cardio, she also uses the pole several times a week.
Grishina, who was born in Russia but currently lives in Los Angeles, started to train and compete at an early age as a rhythmic gymnast, while also undergoing intensive dance training. When her gymnastics career ended, she gravitated to competitive fitness. “We finish gymnastics at a young age, and in Russia there are few opportunities afterward. Fitness was new to Russia, and I was the first competitor in my city,” she says. “It was a great way to continue as an athlete, and over time, I learned a whole new lifestyle.”
Grishina is proud of her ability to inspire and motivate others, and she plans to stay involved in fitness after she’s finished competing. “Some day I want to put on my own fitness show to support the industry and new competitors!”
Here, Grishina shows off her favorite pole moves. Go to page 2 for her Strong & Sexy Total-body Pole workout.
IN AND OUT SQUAT
Works: Glutes, inner and outer thighs, calves
Tip: Don’t arch your back as you squat down; move slowly and under control to intensify the movement.
STANDING BAR PUSHUP
Works: Shoulders, chest, core
Tip:Keep your heels elevated throughout this exercise to fully engage the leg muscles.
SUSPENDED BAR HOLD
Works: Shoulders, core, hamstrings
OFFSET LEG LIFT
Works: Abdominals; stabilizes shoulders
Tip: Think of this movement like a crunch, exhaling as you curl your knees inward to work your abs.
EXTENDED LEG/ARM RELEASE
Works: Core, agility, and coordination; isometrically works quadriceps
Tip: Perform this move using both hands until you feel comfortable and strong enough to release one arm.