Expert: Dianne M. Buxton - 7/23/2009

Question
Hi! I had a question about what sort of exercises I should do to increase my upper body strength.

There's a student-run concert at my college next spring, and I want to do a modern piece/duet. But I don't think I have the upper body strength for major weight sharing, such as lifting my partner off the ground. I'm 6'2, 175 lbs.

What kinds of exercises do you recommend, or what steps do you think I should take? I would just start bench pressing tomorrow, but I don't want to look too bulky on stage, and I feel there's a lot more to partner-work than brute muscle.

Thank you for your time.  

Answer
Hi Justin. You are right that there is a lot more to partnering than brute muscle - but brute muscle helps!

Slow motion weight training can help dancers. The slow motion speed is to trigger the best use of the muscles, and also prevent injury. No sudden or jerky movement is done, and this protects the joints and soft tissues around the joints. Slow motion weight training has also shown to contribute to a healthy metabolism and the release of enzymes into the body that is rejuvenating in many ways. It is a detailed and fascinating subject unto itself. The site page at http://www.seriousstrength.com/home/shop.php shows the Slow Burn book and DVD. If you want to look before spending money on information, see if your public library has Slow Burn by Frederick Hahn. His routine is great for upper body and core strength, and the clinical info in the book is amazing. You do not need a gym, or any machines. And you don't need the DVD to learn the routine, it's nice to have, but not necessary.

You're not necessarily going to develop bulk. That mostly depends on your genetic predisposition.

The other important aspect is your own technical accuracy, your core muscle strength, and the technical accuracy of the partner you choose. If you have an idea of the type of duet you are going to create, then you choose a partner who is what you need: a good jumper, or a lyrical musical adagio dancer, or whatever quality you want. Your partner's technical ability should save unnecessary strain on you. In other words, you're never lifting your partner's dead weight. A strong dancer who weighs 115-120 lbs. may be an easier partner than a less able 105 pounder.

If there are any pas de deux classes in your college program, and you're not in one, watch them.

I think this will help you, and all the best to your endeavors! Dianne