How to strength train for break dancing

Updated July 20, 2017

Break dancing is amazing street dance that is the combination of hip hop dance and body freezes. Break dancing first came on the scene in the 1970s as a way for gangs to battle without using guns and violence. To break dance you have to be very fit and strength train consistently. Break dancing requires extreme upper body strength, a strong core, endurance, flexibility and agility. Once you strength train for break dancing properly you will breaking like no other b-boy or b-girl and entering and winning break dancing contests.

Do warm up stretches to increase your flexibility. Use your body weight to strength train, since you will be using your body weight when break dancing. Pop into a handstand against a wall. Do 10 to 15 push ups and then repeat 3 times. Use the wall to rest against when you are tired.

Stand up and put your arms straight out to the sides of you, like you are an aeroplane. Circle your arms in small circles for 5 minutes. Circle clockwise and counter-clockwise. Work up to doing this for hours without getting tired!

Lie down on your back with your legs straight on the floor and your arms straight above your head on the floor. Hold your stomach tight and do a sit up. Keep your arms and legs straight and bring your arms as close to your knees without actually touching them. Hold for 5 seconds and then slowly lower back to the floor. Repeat as many times as you can.

Do all kinds of push ups, they are your new best friend. Get into a regular push up position, abdominals tight, back straight, and on toes. Use your fingers to do your push ups to strength train for break dancing. Try using your finger tips once you get stronger.

Do push ups with your hands curved to your body, as if you are going to balance on your arms. Push up for 10 to 15 repetitions and do as many sets as you can.

Keep practicing these strength training moves. Incorporate some cardiovascular exercise into your routine. Do cardiovascular exercise so that you can last a long time doing all of your breaking moves, especially freezes and power moves. Run, skipping rope, bike, and swim, anything to keep your heart pumping.

Practice some yoga moves to increase your flexibility, which is important in break dancing. Hold each stretch without bouncing for 5 to 10 seconds while breathing deeply in and out. Cool down with stretches to prevent injuries.


Always stretch before and after strength training Stretch after at least 20 minutes of cardiovascular exercise


Always warm up and cool down to avoid injuries

Things You'll Need

  • Sneakers
  • Track pants
  • Wall space
  • Room space
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About the Author

Ally Heers has been a writer since 2008, specializing in skincare and fashion. She holds a Bachelor of Arts in communications from California State University, San Marcos, and also has her real-estate license.