Abstract: An exercise training device, including a main pole, a plurality of training arms disposed on at least a portion of the main pole to move in the first direction or the second direction in response to an application of force thereto, a plurality of collar clamps disposed between each of the plurality of training arms to secure each of the plurality of training arms to the main pole, and a plurality of ball bearings disposed between each of the plurality of training arms to facilitate movement of each of the plurality of training arms around an axis in a perpendicular direction with respect to the main pole.