- Level 2
- PSO Level 2
- Holds
- Seated
- Hands-free
Outside-leg sit
Variation of the pole sit with the outside leg extended.
Builds the squeeze pattern you'll need for the layback and the genie down the line.
Common mistakes
- Letting the hips lead before the upper body is engaged
- Holding your breath through transitions — breathe out on the effort
- Skipping the warm-up. Cold shoulders plus a static climb is a bad time
Tips from instructors
- Start every session with shoulder mobility — even 4 minutes helps
- Drill the basics on warm-up, not when you're fresh out
- Film yourself once a month to see progress invisible day-to-day
- Cross-train: pull-ups, hollow holds, shoulder presses
- Rest days are training days — recovery is when strength builds
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Tips from polers
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