Uploaded March 2021 | Updated September 2026, 2 weeks ago
8 Strength Moves for Using Poles
Running with poles requires our upper and lower body to work synergistically. The following exercises are put together specifically to target the muscle groups used when running with poles.
Combination exercises are not only time efficient, but also provide direct carry over to running.
Resistance training is often the first session that gets dropped from an endurance athletes programme. However the benefits can be huge: Injury prevention, increased speed of recovery from injury, better running efficiency = basically; quicker, less injured runners!
Thanks to Peak Studio for this programme :)
LINKS
Harrier Poles: harrierrunfree.co.uk/collections/poles
Peak Studio: peakstudiospt.co.uk
Social: @peakpt_studio on Instagram
Peak Studio on Facebook
REPS
Beginner
Learn the movement with a light load
2-3 sets x 12-15 reps
Advanced
3-4 sets x 8-15 reps
4 x 8 reps with higher load
or
3 x 12 reps with lower load
EXERCISES
1. Glute Bridge w/ chest press
Muscles: Glutes, hamstrings, chest, shoulders & triceps
The exercise requires stability and strength through core and hips, integrating hamstrings & glutes. Whilst producing force through the upper body in the chest press.
2. Hollow Hold with chest press & tricep extension
Muscles: Abdominals, chest, shoulders, triceps
Primarily training abdominal tension (anti-extension, stopping the spine extending) with some upper body pressing strength. (Little bit of anti-rotation from the uni-lateral nature of the press)
3. Isometric split squat with overhead press
Muscles: Quads, glutes, core, shoulders & triceps.
Working the lower body isometrically whilst producing overhead pressing force with the upper body.
4. Negative press up with kneeling press
Muscles: Chest, shoulders, triceps, core
A stepping stone between kneeling press ups and full press ups. Overloading the stronger eccentric (lowering) phase of the press up movement & lowering the load for the weaker concentric (upward phase)
5. Single leg Isometric bridge with chest press
Muscles: Glutes, hamstrings, chest, shoulders & triceps
The exercise requires stability and strength through core and hips, integrating hamstrings & glutes. Whilst producing force through the upper body in the chest press.
6. Single leg RDL with row
Muscles: Hamstrings, glutes, core, lats & biceps.
Testing single leg stability in the lower body & hips. (Tip stretch the back foot as if you were trying to touch a wall behind you, sit weight into the standing heel, this will really load the hamstring and glutes.) Keep hips square towards floor. Rowing weight into hips (back & biceps) Lats a big player in using poles as well as overall back strength & stability)
7. Split kneel overhead press & iso split squat
Muscles: Quads, glutes, core, shoulders & triceps.
Working the lower body isometrically whilst producing overhead pressing force with the upper body.
8. Tall kneel curl & overhead press
Muscles: Glutes, core, Biceps & shoulders
Tall kneeling Is a great variation to take the often more dominant quads and hamstrings a little out of the equation and focus on glutes & abdominals amongst others providing the support.
8 Strength Moves for Using Poles
Running with poles requires our upper and lower body to work synergistically. The following exercises are put together specifically to target the muscle groups used when running with poles.
Combination exercises are not only time efficient, but also provide direct carry over to running.
Resistance training is often the first session that gets dropped from an endurance athletes programme. However the benefits can be huge: Injury prevention, increased speed of recovery from injury, better running efficiency = basically; quicker, less injured runners!
Thanks to Peak Studio for this programme :)
LINKS
Harrier Poles: harrierrunfree.co.uk/collections/poles
Peak Studio: peakstudiospt.co.uk
Social: @peakpt_studio on Instagram
Peak Studio on Facebook
REPS
Beginner
Learn the movement with a light load
2-3 sets x 12-15 reps
Advanced
3-4 sets x 8-15 reps
4 x 8 reps with higher load
or
3 x 12 reps with lower load
EXERCISES
1. Glute Bridge w/ chest press
Muscles: Glutes, hamstrings, chest, shoulders & triceps
The exercise requires stability and strength through core and hips, integrating hamstrings & glutes. Whilst producing force through the upper body in the chest press.
2. Hollow Hold with chest press & tricep extension
Muscles: Abdominals, chest, shoulders, triceps
Primarily training abdominal tension (anti-extension, stopping the spine extending) with some upper body pressing strength. (Little bit of anti-rotation from the uni-lateral nature of the press)
3. Isometric split squat with overhead press
Muscles: Quads, glutes, core, shoulders & triceps.
Working the lower body isometrically whilst producing overhead pressing force with the upper body.
4. Negative press up with kneeling press
Muscles: Chest, shoulders, triceps, core
A stepping stone between kneeling press ups and full press ups. Overloading the stronger eccentric (lowering) phase of the press up movement & lowering the load for the weaker concentric (upward phase)
5. Single leg Isometric bridge with chest press
Muscles: Glutes, hamstrings, chest, shoulders & triceps
The exercise requires stability and strength through core and hips, integrating hamstrings & glutes. Whilst producing force through the upper body in the chest press.
6. Single leg RDL with row
Muscles: Hamstrings, glutes, core, lats & biceps.
Testing single leg stability in the lower body & hips. (Tip stretch the back foot as if you were trying to touch a wall behind you, sit weight into the standing heel, this will really load the hamstring and glutes.) Keep hips square towards floor. Rowing weight into hips (back & biceps) Lats a big player in using poles as well as overall back strength & stability)
7. Split kneel overhead press & iso split squat
Muscles: Quads, glutes, core, shoulders & triceps.
Working the lower body isometrically whilst producing overhead pressing force with the upper body.
8. Tall kneel curl & overhead press
Muscles: Glutes, core, Biceps & shoulders
Tall kneeling Is a great variation to take the often more dominant quads and hamstrings a little out of the equation and focus on glutes & abdominals amongst others providing the support.
