The best way to get better at something that your bad at… is to do it. If you have a pole in the house (or have a studio near by) work on the pole every day.
I will suggest strengthening your entire upper body and core as well as desensitizing your inner thighs, arm pits, tops of your feet and behind the knee.
The muscles I find that get used most are the delts, lats, all the forearm muscles, traps, teres, serratus… yeah… so I’ll just stick with what I said about the entire upper body and core… But, really, I found that there is a major difference in the concentric and eccentric contractions with doing regular workouts vs pole. You’re fighting gravity in the opposite direction compared to normal, also.
But really… just work on the pole, it’s the best way. You could also do some TRX, since it does utilize those muscles in a similar way. But you can’t really get the same results from traditional exercise.
Did this answer even make sense? I feel like I’m muddled from my workout and/or it makes sense in my brain but I can’t translate the thoughts into words.
Just… go pole. XD