Pole

The Personal Perspective: Pole dancing Gives a Moment of Calm

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Allow me to share a personal moment that for me captures the essence of pole dancing. It was one day, quite a few years ago, during a dance routine that I attempted the layback move.

I freed one hand above my head.

At that precise moment, I felt an incredible sense of calm and weightlessness. The pole became more than just a piece of equipment.

The pole transformed into a trusted companion, a pillar of support, and ultimately a canvas for my emotions.

It feels strange to say it like this but, it felt as if the pole was there for me – not just during my dance routines but in every moment of my life, whether I was experiencing joy or sadness.

From then on, the pole became a symbol of resilience for me, a constant reminder to keep going, and a vehicle through which I learned to love myself and appreciate my body more deeply.

THIS is the magic of pole dancing — it goes way beyond the physical and touches the soul.

 

Moment of calm

 

Here are just a few of the things I find beautiful about pole dancing:

More Than Meets the Eye

Pole dancing is not solely a physical accomplishment and what you wear to pole dance; rather, it is a means of self-expression and personal development.

Those fabulous moves serve as a crucial link between fundamental techniques and advanced artistic expressions. This is what provides dancers with an opportunity to fully explore what they’re capable of.

The dance style invites individuals to explore the captivating world of movement, where each action communicates a narrative,

every transition expresses emotion,

and every performance embodies strength, elegance, and self-expression.

Movement in Poetry

Transitions between movements allow dancers to build narratives, telling stories on the pole, express emotions, and appreciate the fluidity of motion.

For instance, the transition from a graceful Extended Butterfly to a Flatline Scorpio embodies both elegance and transformation.

The dancer’s mid-air suspension allows them to throw off the regular constraints of gravity and time, resulting in a narrative that inspires both the performer and the audience.

Expression

Pole dance moves serve as a medium for individuals to express their inner selves.

This extends beyond mere physical accomplishments. Each twist, extension, or inversion conveys a message, emotion, or narrative.

This expressive power is what sets pole dance apart as an art form.

Consider the Allegra.

The amount of strength and flexibility necessary to maintain this position on a pole is truly remarkable.

However, it is not solely focused on physical strength but also on the emotional intensity expressed through body movements and the resolute determination to overcome the force of gravity.

The Concept of Progression

Pole dancing, akin to other artistic endeavors, entails a process of personal development and exploration.

Poses are noteworthy milestones in the progression of this journey. They represent a shift from mastering the basics to embracing complexity.

As dancers advance, they not only develop proficiency in specific movements but also cultivate their distinctive artistic expression.

The jade split, for instance, is a move that combines a split with an intricate twist. The dancer’s commitment to achieving mastery over their body’s flexibility and control is commendable. However, in addition to the physical aspect, relocating provides a chance for individuals to incorporate their personal style, customize the experience, and showcase their uniqueness.

Experienced dancers frequently explore and create novel sequences by combining and modifying intermediate moves, resulting in captivating and unexpected variations.

This artistic exploration is mutually fulfilling for both the dancer and the audience, as it transports the latter into a realm of creativity and expression.

An Appreciation of Resilience

I see pole dance as being characterize by both physical and mental strength. The Inverted D, a dynamic dance move that showcases exceptional strength, is a striking demonstration of elevated performance. It requires strong and steady upper body strength, along with the confidence to rely on one’s own abilities and the pole.

Mentally it allows a dancer to surpass boundaries, challenge preconceived notions, and experience the gratifying sensation of accomplishment.

Inclusivity and Empowerment

Pole dance has inclusivity by the bucketload. It challenges stereotypes and embraces individuals from diverse ages, backgrounds, body types, and gender identities.

The dance floor is a venue that embraces diversity and provides equal opportunities for individuals to showcase their talents.

It serves as a reminder that beauty manifests in various ways and that strength is limitless.

Empowerment Beyond Boundaries

The benefits of pole dancing extend way beyond the studio (or the home for those who pole dance at home). Pole dancers frequently observe that the mental and physical strength cultivated through their practice contributes to heightened confidence and self-assurance in their daily lives.

Mastering pole poses requires discipline and cultivates qualities such as perseverance, patience, and determination. These qualities serve as valuable assets in navigating the challenges of life, thereby reinforcing the notion that pole dancing is more than a mere pastime; rather, it is a transformative voyage.

A Journey

I’m sure you get the picture by now, I truly believe pole dance moves encompass more than mere physical tricks; they embody strength, artistry and self-expression.

As dancers progress from beginners to intermediate and advanced pole dance moves, they engage in a process of self-exploration, artistic expression, and personal growth. Remember, as you soar above the pole, you are not just dancing; you are creating your own personal masterpiece. In this art form, the pole becomes your brush, and the stage is your canvas. With each graceful move and powerful hold, you are painting a picture of your inner self—a vibrant and ever-evolving portrait of your journey.

These moments of calm, strength, and self-love are more than just fleeting expressions of physical prowess; they are strokes of emotion, daubs of determination, and splashes of individuality. They linger in your memory long after the music fades, like the vivid colors of a cherished painting that you revisit in your mind, drawing inspiration and motivation from the beauty you’ve created.

Learning to pole dance has been transformative for me.

Intermediate Pole Dance Moves

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Intermediate pole dance moves is the natural step in our series from our popular article on beginners pole dance moves. We hope that being around halfway on you’re journey learning to pole dance you feel like you are going strength to strength!

Hi – I’m MiSs RiA, pole dance enthusiast and instructor. I’m delighted to share with you my 5 favorite intermediate pole dance poses.

 

The Double Cross Knee Release:

Now we build upon another well known move, the classic Cross Knee Release pose to give us an intermediate option. Achieving the Double Cross Knee Release with finesse and control requires mastering the nuances of technique. Each aspect of the move, from the chest opening to the precise hand placements, contributes to its intermediate-level challenge.

Performing the double cross knee-release:

  • Begin in a sitting position with the pole in the middle, between your legs.
  • Cross both of your legs to create the initial Cross Knee Release pose. In this variation, both knees should be bent.
  • Grab the foot of your front leg (the one closest to you) with the hand on the opposite side. Turn your chest toward the other foot to facilitate reaching it with your other hand. Ensure that the inside of your front leg has as much contact with the pole as possible.
  • Once your hands and legs are in the correct positions, open your chest and lay back. It is important to do this not only to keep pressure on the pole but also to make the pose look more elegant.
  • Throughout the pose, focus on squeezing your hips to keep them tight and to protect your lower back.

Here you can see me demonstrating the double cross knee-release move.

The Double Cross Knee Release. Photo by MiSs RiA

The Baby Dragon Tail

The Baby Dragon Tail is an elegant intermediate variation of a classic. It can be entered from the Flatline Scorpio pose. This makes it an ideal transition for pole dancers looking to build up to more complex movements.

How to perform the Baby Dragon Tail:

  • Begin from the Flatline Scorpio Pole Move, already in a horizontal position. You should have your inside leg securely hooked on the pole and your body extended parallel to the floor
  • Start by taking your free hand, which is extended straight into the air. Gently bend this upper hand, allowing it to reach behind your back to firmly grasp the pole. This hand placement is crucial. It provides both stability and support during the transition.
  • Move your lower hand further along the pole while maintaining a firm grip. This action allows you to control your resistance as you move into the Baby Dragon Tail position.
  • Begin to turn your chest toward the pole.
  • Once you’ve rotated your chest sufficiently and have a clear path, gently bend your free, straightened leg as if you were aiming to touch your head with your foot.
  • Throughout the transition, remember to engage your core and squeeze your hips.
Baby Dragon Tail. Photo by MiSs RiA

 

The Twisted Gemini:

If you don’t know the twisted gemini already, you’ll find it adds a lovely embellishment to the classic outside leg hang Gemini. The twisting motion challenges your core muscles, while the position of your leg adds an element of flexibility and grace.

How to perform the Twisted Gemini:

  1. Begin in your original Gemini pose. Your outside leg should be hooked, with you hanging from the pole.
  2. Grab the pole with both hands right above your hooked knee.
  3. Position your outside leg to the side of the pole and in front of your face.
  4. Keep one hand on the pole in front of you with the outside of your arm pushing against the outside of your hooked leg for stability.
  5. Then finally twist your chest toward the side where your straightened leg is. This allows you to place your other hand behind your lower back.

And there you have it! It should look something like this:

Twisted Gemini. Photo by MiSs RiA

 

The Duchess:

Let’s next turn our attention to the Duchess, one of the intermediate pole moves I adore. It has a real flair, as the name suggests.

Performing the duchess:

  • As with the last pose, let’s start from the Gemini pose
  • Bring your free straight leg closer to your body, bending it tightly, and hugging it as close to your torso and the pole as possible. To achieve this, use the palm of your hand on the same side to apply gentle pressure against the pole. This action allows you to gracefully squeeze your leg and turn your knee toward the opposite direction.
  • Once your free leg is securely positioned and you’ve achieved the desired bend, it’s time to release your outside leg. This is the one which was initially hooked on the pole. In a single motion, straighten and lower this leg.
  • For an elegant final touch, extend your arm behind your head. This creates a stunning straight line with your body. A touch of extra sophistication to an already classy Duchess pose.

When I perform the duchess it looks like this:

The Duchess. Photo by MiSs RiA

 

The Chopsticks:

This can be a tough one! Being able to display a seamless transition from a seated position to a striking aerial splits pose requires developing some real pole dance expertise.

How to perform the chopsticks:

  • Be in your seated pose. Maintain a strong grip with one hand firmly holding the pole and slightly lower it, allowing your torso to lean towards the opposite side of the upper hand.
  • As you lean towards the opposite side, swiftly bring your opposite leg close to the opposite chest, positioning it in front of the pole. Ensure the knee of this leg is oriented towards your chest, and grab onto it with your free hand.
  • Simultaneously extend your other leg towards the opposite side, creating a front splits position. Maintain strong, tight legs to support this aerial splits position. If you need extra flexibility, you can choose to bend the front leg you are holding to make the position more accessible.
  • Why not add a little extra artistic expression into the Chopsticks through exploring various arm and hand positions, creating captivating shapes and sequences.

And what it looks like when I perform the pose:

Chopsticks. Photo by MiSs RiA

 

Top tip for all the intermediate pole moves:

One of the most crucial aspects of performing the intermediate pole dance moves successfully, is controlled breathing. While your body needs to remain tight and engaged, your breath should stay relaxed and slow. Deep and intentional breathing will help you maintain focus and composure throughout the move.

If you’ve enjoyed this article, why not check-out our other pole dance articles:

Intermediate Pole Dance Moves

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Pole Dancing for Weight Loss

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Pole dancing for weight loss is quickly becoming popular. Even when people are starting with beginner pole moves and work up to the more challenging routines. Many people are interested in pole dancing for weight loss, but they aren’t sure how it works. In this blog post, we will discuss the health benefits of pole dancing and how it can help you lose weight. We will also answer some common questions about pole dancing weight loss. So, if you want to learn pole dancing moves, slim down and tone up, pole dancing may be the perfect workout for you!

Health benefits of pole dancing.

How does pole dancing help you lose weight?

Pole dancing is a great workout because it combines cardio and strength training. When you pole dance, you are constantly moving your body and using your arms and legs to support yourself. This means you are getting a full-body workout, which is essential for losing weight whilst toning-up.

Not only does pole dancing give you a full-body workout, but it also gets your heart rate up. To lose weight, you need to be in what is known as the “fat-burning zone.” This is when your body is using more fat for energy than carbohydrates. The fat-burning zone is typically reached when your heart rate is between 50% and 70% of your maximum heart rate.

Pole dancing is a great way to reach the fat-burning zone because it is an aerobic activity that increases your heart rate. In fact, pole dancing can help you burn anywhere from 200 to 600 calories per hour, depending on how vigorously you are pole dancing.

So, if you’re looking for a workout that will help you lose weight, pole dancing is a great option. It’s fun, it’s challenging, and it’s a great way to get your heart rate up and burn some serious calories.

Weight-Lose-with-Dancing.

Other health benefits from pole dancing

In addition to helping you lose weight, pole dancing also has some other great health benefits.

  1. Self-confidence. Pole dancing can help you build self-confidence and feel more comfortable in your own skin. When you pole dance, you are putting yourself out there and showing off your body. This can help you feel more confident and comfortable in your own skin.
  2. Motivation. Pole dancing can also be a great way to stay motivated. When you pole dance, you are constantly challenging yourself to learn new moves and improve your skills. This can help to keep you motivated and excited about working out.
  3. Pole dancing can also be a great way to relieve stress. When you pole dance, you are focusing on the present moment and letting go of all your worries and concerns. This can help you to de-stress and relax both mentally and physically.
  4. Pole dancing is also a great workout for your core muscles. When you pole dance, you are constantly using your abs to support your body. This means that pole dancing is an excellent way to tone your stomach and get six-pack abs!
  5. Improves balance. Pole fitness strengthens muscles through a greater range of motion than traditional workouts, resulting in not only core muscle growth but also strength and endurance for the entire body. It improves balance by increasing coordination and lowering the risk of harm.
  6. Improves posture. Fitness on a pole should be paired with upright posture training and, when feasible, a good sports bra.
  7. Flexibility. A pole is a great tool for stretching and flexibility training. It also helps rehabilitate after injuries such as back problems.

How Much Weight Can a Dance Pole Hold?

One of the most common questions we get asked is how much weight a pole can hold. This is an important question to ask, especially if you are heavier than average or if you have any concerns about your safety while pole dancing, especially if using a mobile or home dance pole.

The good news is that dance poles are designed to hold a lot of weight. In fact, most dance poles can support up to 250 pounds without any problems. So, even if you are on the heavier side, you can still safely enjoy pole dancing as a form of exercise.

Of course, it is always important to check the weight limit of your particular pole before you start dancing. But in general, you should have no problem using a pole for pole dancing if you weigh less than 250 pounds.

 

Final Words

Pole dancing is a great workout because it is a full-body workout that also gets your heart rate up. Pole dancing can help you burn anywhere from 200 to 600 calories per hour, making it a great way to lose weight. In addition to helping you lose weight, pole dancing also has some other great health benefits, such as building self-confidence, relieving stress, and improving your core muscles. So if you’re looking for a fun and challenging workout, pole dancing is a great option!

 

Related articles on pole dancing:

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Cover image by Alexandr Ivanov from Pixabay

Best pole dancing shoes

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Best Pole Shoes and Heels – Guide & Reviews

If you’re looking for the best pole dancing shoes, then you’ve come to the right place. In this article, we will find the best pair for you: we will choose the style of pole boots, looking at various types (including high heels!), brands and materials. We will compare Ellie shoes and Pleaser shoes, and discuss the pros and cons of each. So whether you’re a beginner, pro, leisure dancer or stripper, read on for all you need to know about choosing pole dancing shoes!

High heeled pole shoes on a pole dancers feet at the bottom of the pole
Photo by xeric-nopanen on unsplash

A little excursion into the world of pole dance shoes or the story of how to choose your first pole dancer heels will answer many questions, among them:

  • What are they for anyway?
  • Why do I need to buy a size smaller?
  • Which is better: boots or sandals?
  • Which brand is better?
  • What is the best platform height to choose?

Best Pole Heels to Buy in 2023

Below are some of the best heels you can buy:

Pleaser FLAMINGO Ankle Boot Best Overall

Pleaser FLAMINGO Ankle Boot.

Recommended 99%

These shoes are made by Pleaser, one of the most popular brands when it comes to pole dancing heels. They are a perfect choice for anyone looking for high-quality shoes that will make them look and feel sexy. This pair is made of premium materials, and it has a comfortable platform height of about four inches. Why do these boots are the best in our review? These boots will suit beginners because they hold the ankle tightly and are very comfortable, but at the same time professionals will also find them suitable because they are very versatile.

Also, the shoes have high-quality material and the medium 4-inch platform height is optimal for dancers of all skill levels. The boots look very stylish and will definitely help you to stand out from the crowd. The synthetic material (PU) from which these shoes are made tightly holds the foot, yet is soft enough to make you feel comfortable in them to perform dance moves.

Like most pole dance shoes, these also do not breathe, that is, your feet will sweat in them. So be prepared for that. Try not to put them in your bag right away after class, but when you get home, take them out of the bag so they can “air out”. This applies to boots of any brand. But this inconvenience is fully compensated by the comfort and gracefulness of movement that these very high-quality and beautiful pole dancing shoes by Pleaser give you.

Pros:
  • Universal
  • Comfortable
  • Optimal height
  • High-quality material and tailoring
  • Suitable for beginners and experts
  • Stable
Cons:
  • Sweat on the foot

Available in a variety of colors and heel heigh:

 

Ellie Juliet Sandals Best Value

Ellie Juliet Stripper Sandals.

Recommended 98%

Looking for a tall platform sandal with a high heel? This is a dainty, feminine sandal with an adjustable ankle strap and 6.25″ heel. The upper is made of soft faux leather and the platform measures 2 1/2″.

The Ellie Juliet is a black, vegan leather sandal with a towering platform and high heels. The ankle strap features a buckle closure. These are really nice and super high. This shoe has a great look with or without stockings depending on how you feel comfortable dancing.

These pole dance heels will not be as stable as some shoes. Because they are only held on the foot by the buckle. However, they are great and look more graceful in the dance. For beginners, we recommend choosing a lower heel if you prefer sandals to boots.

These shoes are a great choice for those who are looking for good quality at a reasonable price. They are made of high-quality materials, and they have a comfortable platform height, these dancer sandals will make you feel like a queen!

Pros:
  • Quality straps
  • Do not stretch too much
  • Comfortable
  • Cheap
  • No sweat in them
  • Non-slip insole
Cons:
  • Scuffs appear quickly

Tent Best Pole Dance Boots Over the Knee

Tent -Best Pole Dance Boots Over the Knee.

Recommended 95%

Looking for a stylish and comfortable waterproof high heel? Look no further than Tent Pole Dance Shoes with three fastenings and a lace-up front! These synthetic rubber-soled heels provide excellent stability and support, making them perfect for any occasion. With a 20cm/7.87in heel height and 10cm/3.93in the waterproof platform, these shoes will make you feel like a goddess! Available in matte and glossy black.

We recommend the high jackboots in this TOP-list because they are very comfortable for pole dancing: dense materials will keep the foot in a stable position, and the height of the jackboot above the knee allows you to do hooks with the knee on the pole. Some dancers also say there is no need to wear dance kneepads, because this pair of boots perform a minimal protection function, including the knee.

In addition, they are very effective in the dance, just imagine how much boldness and character they will give your image in the dance.

Pros:
  • Spectacular style and design
  • Stability and comfort
  • Durable materials
  • Good quality tailoring
  • No kneepads needed
Cons:
  • It can be hot in the warmer months
  • Not cheap

A few other above-the-knee pole dance boot options are available on amazon:

 

Ellie Pole Dance Sandals Stiletto

Ellie Pole Dance Sandals Stiletto.

Recommended 95%

These boots are also made by Ellie, one of the most popular brands when it comes to pole dancing shoes. They are made of high-quality materials, and they have a comfortable platform height of about three inches. Ellie Stiletto is a perfect choice for anyone looking for stylish and sexy sandals that will make them look and feel great while they dance. Heels are available in two colors: Red and Blue.

Special mention should be made of the silicone straps: they do not stretch and are virtually indestructible. Therefore, the durability of use of these heels will be provided to you.

Pros:
  • Quality materials
  • Comfortable platform height
  • Sexy look
  • Dense silicone straps
  • No sweat in them
  • Non-slip insole
Cons:
  • Buckle closure can be uncomfortable for some dancers
  • Not as stable as some pole dancing shoes

Pleaser SKY-309LG

Pleaser Women's Sky Stripper Heels.

Recommended 94%

These are the most popular type of heels, and they are made by Pleaser, a go-to brand in this space. They have a heel of about 2.75 inches. These shoes are made of high-quality materials, and they have a comfortable platform height, which makes them perfect for any dancer.

Be prepared for the sole to rub off. Glitter will not be as resistant as a lacquer or matte soles. But these shoes will look great at performances or competitions, they can just be the perfect addition to any look you have!

Pros:
  • Astonishing design
  • Dense straps
  • No sweat in them
  • Quality materials
  • Non-slip sole
  • Available in two colors
Cons:
  • The heel is not as high as some dancers would like
  • The glitter will rub off

 

Ellie Clara Ankle Boot

Ellie Shoes Women's 709-clara Ankle Boot.

Recommended 92%

These shoes are perfect for those who have sweaty feet in their boots. This style still offers a little more stability than sandals, but thanks to the open toes and heel, it allows the foot to “breathe”. It’s much more comfortable for you to wear. In addition, they are simply very cool and unusual looking. The front is adjustable with lacing, as well as a side/internal zipper.

They are available in several colors: including Gold, Pink and Black.

Pros:
  • Breathable
  • Holds your foot well
  • Quality materials
  • Non-slip sole
  • Available in three colors
Cons:
  • Scuffs appear quickly

Buying Guide

Why do you need pole dancing shoes?

First, let’s start with the fact that they serve both an aesthetic purpose and a functional one.

  • Aesthetic feature: shoes with a long heel elongate the foot, making it more refined.
  • A practical feature: the pole dance heels have a beveled sole, which is very good at cushioning movements and also they protect your feet from injuries.

How to choose the best shoes?

There is a lot of advice to buy shoes one size smaller. It makes sense, but not always. This advice does not work for everyone! Yes, for a girl with a narrow foot may still be suitable. But for the owner of a wide foot – alas, no. Also, many dancers with small feet testify that they most often buy shoes in size, and sometimes even a size larger.

So, which is better: boots or sandals?

Features of sandals for pole dance:

Pros:
  • The foot is less difficult to pull on
Cons:
  • The fixation of the foot in a sandal is much lower than in a shoe
  • These wear faster and tear more often

Features of pole dance boots:

Pros:
  • The foot is not difficult to pull on.
Cons:
  • To pull the foot more difficult, but this is temporary because the strips are worn
  • Sweaty feet

So, the best pole dancing shoes for beginners are still pole dance boots. At the beginning of dancing, the ankle of the dancer may be weak. Therefore, there are risks of injury if you twist your ankle. Shoes, in this case, give support to the ankle, so the risk of injury in the first lessons is much lower. While sandals are recommended to buy when you feel confident in pole dance shoes. After all, of course, sandals are very beautiful and graceful during the dance, allowing you to make a leg line even longer and tauter.

Well, that’s up to you to decide. Both types of shoes have their own advantages and disadvantages. Boots are a great choice for anyone looking for sexy and stylish shoes. Sandals, on the other hand, are a great choice for anyone looking for shoes that will allow them to move freely and easily. So, it really depends on what you’re looking for in a pair of pole dancing shoes.

Which is the best manufacturer?

Let’s compare the 3 most popular brands: Pleaser vs Ellie vs Brillis

Pleaser is the best seller. What are Pleasers?

Pros:
  • A wide assortment
  • Good foot retention because they are made of dense materials.
Cons:
  • The material inside is non-breathable
  • The strips quickly start to smell bad, and my feet sweat in them (that’s why I wear socks under them)
  • The presence of hooks

Ellie:

Pros:
  • Reasonable price
  • Comfortable fit, soft materials
Cons:
  • Shoes are undersized, not suitable for a wide foot

Brillis – one of the favorite brands of many pole dancers

Pros:
  • No hooks
  • Nice price
  • Inside a natural, breathable material
Cons:
  • The fixation of the foot is not so good because the material is soft.
  • Small assortment
  • Beginners do not advise!

All brands make high-quality shoes that are sure to make you look and feel amazing while you dance. They both have comfortable platform heights, and they are both made of premium materials. So whichever brand you choose, you can be sure that you’re getting a quality product.

How many inches of the platform to choose?

There is no significant difference. For starters, it is recommended to take a medium-height platform – about 3 inches. A higher platform may be too unstable for beginners. At the same time, the longer you dance, the stronger your leg muscles become and the more you want variety. Therefore, professionals often experiment with the height of the platform and buy even higher boots or sandals for pole dancing.

Some tips on how to choose the best heels:

  1. The pole dancing shoes should be a seamless fit, securing the foot. At the same time not cause any discomfort.
  2. The toes should not extend beyond the sole, otherwise it will be very painful to stand on the cusp. Or take a closed toe.
  3. It is better to try on your first pole dance shoes in the store. This is especially true for sandals because they can be tight or wide.

Final words

Pole dancing is a great way to get fit, have fun, and feel sexy. But one of the most important things you’ll need for your pole dancing journey is a great pair of heels.

So, there you have it. These are just a few things to keep in mind when choosing the best pole dancing shoes for your needs. Be sure to take your time and try on a few different pairs before making your final decision. And don’t forget to ask around for recommendations from other dancers. With a little bit of research, you’re sure to find the perfect pair of pole dancing shoes for you. Happy shopping!

 

Benefits of Pole Dancing

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When some people think of pole dancing, they may think of a sleazy strip club. However, pole dancing is becoming increasingly popular as a sport in it’s own right, a great form of exercise and self-expression. In this article, we will explore the many benefits of pole dancing. Pole dance can improve your health and figure, help you lose weight help boost your self-esteem, and provide hours of fun and excitement. So what are you waiting for? Don’t hesitate, learn how to pole dance today!

Benefits of Pole Dance. Pole dancer showing impressive grip and stretch of the legs

1. It’s a Great Way to Get in Shape

Pole dancing is a great way to get in shape because it combines strength training with cardio exercise. It also helps improve your balance and coordination. Pole dance will tone your muscles and burn fat – all while you’re having fun! And if that’s not enough of an incentive, here are some other reasons why pole dancing should be part of every fitness routine:

  • It works on your whole body and all muscle groups.
  • It’s empowering to learn new tricks and with beautiful pole dancing clothes and pole shoes, to feel sexy and confident on the pole.
  • It works for multiple muscle groups simultaneously (including those deep-down ab muscles). This means you’ll see improvements in both your strength and flexibility within weeks! You don’t have to worry about getting bored with this workout as there are countless pole moves to learn so it always remains exciting. Pole dancing is a great way to improve your confidence and self-esteem.
  • It’s not just about looking good in the mirror – it also helps strengthen muscles around joints, which reduces injury risks during other activities like running or hiking!
  • It’s an excellent form of exercise for weight loss because it burns tons of calories in short periods of time. It is an amazing way to work out your whole body without even realizing it! You’ll be sweating like crazy after just 15 minutes on the best pole – but don’t let that deter you from trying this fun exercise routine because there are so many benefits!

2. It Can Improve Your Balance and Flexibility

Flexibility is definitely one of the biggest benefits of practicing pole dancing. From starting with pole dancing beginner moves, the constant stretching of muscles will help them become more flexible over time, which can lead to better posture and less pain from injuries or ailments like arthritis. Plus it’s fun! You’ll be surprised at how quickly you start seeing results after just one session on the pole. It’s easy to get addicted!

Health benefits of pole dancing.

3. You’ll See Improvements in Your Strength and Coordination

Pole dancing is a form of exercise that can improve your overall physical strength, especially in your core, arms, and upper body. The act of holding and supporting your body weight on the pole requires the use of these muscle groups, leading to increased strength and toning. Additionally, pole dancing can improve your grip strength, which can be beneficial for everyday tasks such as carrying groceries or lifting weights. Engaging in regular pole dancing can also improve your overall physical fitness, allowing you to recover from injuries more quickly and maintain good posture. If you approach pole dancing as a sport and train consistently, you may see even greater physical benefits.

You’ll also notice an increase in coordination as you learn to move with confidence on the pole. These are all things that were mentioned above but they’re worth repeating here because they’re so important! Pole dancing will strengthen muscles around joints which helps reduce injury risk during other activities.

4. No Partner Required (Kick Your Own Butt!)

You don’t need a partner to pole dance. You will not have much fun doing ballroom dancing, for example, without a partner. There is no limitation, however, in pole dancing. You are never dependent on other people. Accordingly, all you need is a pole and yourself to dance and develop in this direction. Just put on some music and start working out!

5. Boost Your Confidence and Self-Esteem

Pole dancing is a great way to boost your confidence and self-esteem. As you learn smooth and graceful movements, you will become more and more plastic over time. And since pole dancing is invariably associated with plasticity, you will feel beautiful and graceful, hence – extremely confident. It’s empowering to learn new tricks and feel sexy and confident on the pole.

It helps you learn how to move with confidence on the pole and it’s empowering to see your progress over time. You’ll feel more confident in social situations because you won’t be afraid of falling or looking silly on stage anymore!

Mental Benefits of Pole Dancing

Any kind of dancing and including pole dancing is a great stress reliever. This kind of activity is good for mental health (a good distraction from grief) because it is a form of creative expression. It can also be used as an escape from reality or problems in life. When you’re pole dancing, all your attention is focused on the movement and nothing else. This can be really beneficial if you’re struggling with something in your personal life.

Benefits of pole dancing fitness.Photo by Timur Garifov on Unsplash

5. It is a Fun and Empowering Form of Exercise

Pole dance has become popular because it’s fun. It is an incredibly fun and empowering form of exercise that has many benefits! There are many different types of moves available from simple spins around the pole all the way up until advanced tricks like handstands, doing splits, and so on – talk about impressive! Also, there are many different types of pole dance – from sensual and graceful moves to athletic and powerful stunts. This means there’s something for everyone, regardless of age or fitness level.

6. Teaches You Dance Skills and Plasticity

Pole dancing requires a lot of upper body strength, but it also teaches you dance skills and plasticity. To make pole dancing look feminine, aesthetically pleasing, and smooth, you will learn the plasticity and gracefulness of movement. Beautiful lines of arms and legs, taut feet, straight knees, correct posture, musicality – all this you will have to learn to become a good pole dancer.

Getting started

Pole dance classes are in dance studios worldwide. Why not also take a look at online pole dance classes with Pole body  or Open Dance Academy which you can do from the comfort of your own home. Either will to get you off to a flying start.

People who take up this activity get to learn new moves while becoming more flexible and gaining muscle strength. As this sport grows in popularity, more and more opportunities for pole dancing as a competitive sport as well as a recreational activity are expected to emerge. Opportunities that will give men, women, and children alike the chance to not only enjoy the physical benefits of pole dancing but also to explore its artistic expression.

So there you have it – with so. many benefits to pole dancing, why not start today! And you don’t have to be an expert dancer – anyone can do it! With time, patience, and practice, you’ll be performing complicated spins and moves in no time. What are you waiting for? Start today to feel great tomorrow with this high-energy workout that offers so many benefits.

 

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Learn How to Pole Dance

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Interested to learn how to pole dance?!  Please read this first so as not to make the same mistakes I did…

Let me start by saying that I wasn’t a professional dancer and ‘pole‘ was never on my list of things I wanted to try in life (silly really considering the many benefits of pole dance and how to fit it can make you). I began my search online a few years ago and quickly found a pole dancing studio near me. I called and made an appointment with ‘Lola’, the instructor for a single (one hour) lesson. Lola’s studio was located in a large warehouse in the back of an equally large business complex. After ringing the bell and being buzzed through the door, I walked down a long dark hallway that ended with a training room with a few poles.

Lola is a very experienced dancer, and in the first lesson, I found it difficult. My hands were too slippery, my clothes were uncomfortable, and I didn’t understand why I was doing most of the exercises at all. But after a while, everything began to fall into place. This article covers what you need to know so you’re on the right track straight away.

How to Pole Dance? Image of pole dancer over lake at sunset. image by Damian Barczak on Unsplash
Pole dancing image by Damian Barczak on Unsplash

Hands Can Slip a Lot

“It slips a lot!” – is the most common problem of pole dancing. This problem is especially true for beginners completing pole moves. To have a high grip of the palm with the pole surface, pole dancers use liquid magnesia or other analogs. The question is that your hands remain dry for a long period of time. Another recommendation I have for slippery palms is to wash your hands with cold water and soap before you pole, and let them dry naturally, don’t towel them off. This will help to get rid of hyperhidrosis of the palms for a while. Refusing to use additional grip aids (reasoning that “the skin will get used to it”) leads to futile suffering and a greater risk of injury.

Clothes are Important

Now you need all the pole clothes from tops to shorts. It’s not about just being sexy but about practicality. The main thing in pole dancing – the clothes must not make it difficult to move and slip. This is especially important not only for beginners who are still developing their pole muscles. I recommend wearing tight-fitting tops with open arms and armpits. You should also wear shorts. Open skin on the legs, arms, and waist is necessary for a good grip of the body on the pole, as a large number of tricks and movements require it. While the fabric slides on the metal, making it impossible to hold most positions.

It is not recommended to wear leggings, T-shirts and long tops. Also, before the class remove jewellery: rings, long/hanging earrings, pendants; rings scratch and damage pole, and other jewellery can get caught on something and hurt you. Here you can find more information what clothes to wear to the pole dance classes. We also did an article on pole dancing shoes and heels and dance kneepads for down the line a bit.

Pole dance wear.

It Can Be Painful

Pole dance is an amazingly fun exercise, but it can sometimes be very painful. It was scary for me to try the pole at first because I didn’t know what to expect. So you should know about this. But don’t be afraid.

First, the beginning elements are painless. Secondly, you quickly get used to some pain. The pain is felt when the skin rubs too tightly against the pole. But this goes away with practice. Often beginners are frightened by the presence of small bruises on their legs and arms. But don’t think it will always be that way.

Different Styles of Pole Dancing

Pole dancing has a rich history and each pole dance style has its own distinctive features so you can choose the direction you like best. So, let’s learn more about these styles.

Pole Art

Pole Art is a combination of dance and strength elements. Competitions usually require a ratio of 50% to 50%. Thus, it is the most harmonious combination of grace and finesse dance on a pole with power and spectacular tricks. Nevertheless, the emphasis is on artistry.

Judges focus on choreography, grace, and the performer’s image when competing in the pole art category. At the same time, such exciting pole movements can be quite easy to perform, the technical complexity of tricks is not put in the first position in importance, but is evaluated on a par with the overall presentation and integrity of the image. The chosen musical accompaniment and dancer’s look will also be important for the judges. The dancer plays a role, his movements tell a whole story in a few minutes of dance.

PoleSport

Pole Sport is a candidate for inclusion in the Summer Olympics. It is characterized by a greater number of power elements, the latest developments in the performance of tricks, and their combination into complex “combos”. The increased concentration on spectacular elements makes it easier to award points in competitions. This is an ideal option for those who want to combine dance and strength.

Mandatory elements and points to them are prescribed for each competition. Different categories also usually prescribe different types of restrictions on the level of difficulty: the number of touches on the floor by the dancer, the number of elements performed, and so on. Dancers ‘image’ is not a priority in pole sports. Often the appearance can be quite neutral.

Exotic Pole Dance

Exotic pole dance is a combination of ‘strip’ and pole dance. This is the sexiest style of pole dance and involves mainly performing dance routines around the pole. Exotic pole dancers generally wear high heels or shoes for pole and incorporate more floor work and sensual techniques into their routines. Exotic styles may also vary, for example, exotic hard vs. exotic flow.

  • Exotic Flow is a dance of flow. Elements of plastic in the dance flow smoothly from one to another. This category does not require the performer to perform complex tricks on the pole. Of particular importance is floorwork.
  • Exotic Hard is the most tricky category of exotic pole dance. The main emphasis is placed on the ability to perform acrobatic elements on the pole in high heels. Tricks must be dancing, but not a set of disparate elements on the pole.
  • Exotic Old Style is the sexiest category in exotic pole dance. The emphasis is on sensuality and femininity, sexuality and passion. Dance performed in this category must be musical, with accents and broaches. Tricks, as a rule, are chosen as smoothly as possible, with the possibility of transitions from one to another.

So you should initially decide what exactly you would like to do. If you want to focus on dance rather than on tricks, pay attention to pole art; if you are more interested in learning how to do various acrobatic elements on a pole, then focus on ‘pole sport’.

Pole Dance Can Be Different

Now you’ll see what I mean.

Sexy or not at all, gentle, dramatic, funny, fast or slow, smooth or brisk, expressive and sensual. So it’s not just about sexuality. You can manifest in this dance all the variety of movement and really express how you feel it. Yes, pole dance is often sexy, but it is only one of its styles.

You Don’t Have to Have a Dance or Sports Background to Start!

Many pole dancers, started with no dance experience at all, some have danced for a long time and continued to find their own unique style. Even if you don’t have a dance background, the beauty of pole dancing is that it is mostly self-taught – you can watch videos or online pole dancing classes and dance with portable pole for your home. You can also take lessons from a pole dance studio or instructor like I did, to get started.

You don’t need to be able to do the splits to do most of the elements. Arm and grip strength are gained over time. As for the plasticity and grace of movement, it will come with practice. So hurry up and start, instead of looking for reasons why you won’t be able to do it! I’m telling you this from my own experience, as I started from scratch 7 years ago, and today I’m coaching others!

Be Confident

Yes, you are not the first woman who wants to try yourself as a pole dancer. You are not alone. But if you want to be confident and succeed in this difficult task, then remember: You can do this!

Many people are really often embarrassed to come to their first class. In addition, not everyone feels comfortable training in a short top and shorts in front of strangers. However, believe me, the community of pole dancers will support you, because each of them went through the same thing as you! It takes just a couple of lessons, and you’ll feel that you were worried and unsure for nothing. Everyone in the dance hall is equal and beautiful!

Horizon variation on the pole. Learn how to pole dance.

It Can Be Difficult at First

Actually, the first milestone can be difficult to overcome (not for everyone, but you have to be ready for it, so as not to despair). As a pole dance coach, I have seen many times that when coming to the first pole dance class, people are disappointed in themselves, come to the conclusion that this direction is not for them, and do not return to the pole. However, I would recommend you in this situation, overcome yourself and try again and again. When the body gets used to this kind of stress, it will become easier and you will begin to make the first progress. Also, you will begin to feel stronger, more flexible, and generally more confident. Pole dance is a very dynamic and exciting sport that you will love. You won’t notice how time flies when you’re working out with your favorite pole. Especially when you also have a dance pole for home use.

Then practice regularly and carefully follow the techniques of professional instructors and videos on the Internet. Be patient and persistent. All new skills require much practice to be learned.

It’s Never Too Late to Learn How to Pole Dance

Pole dance differs from other dance styles in that it is often started at an adult age. Children dance quite often on a pole. But a huge, even overwhelming number of adult groups cannot fail to please. After all, people who have always dreamed of learning to dance, but could not or did not have time, come to dance on the pole. And also more and more often women over 40, 50 years old come. They also want to dance, to tighten their bodies, to do what they love and what brings them pleasure! In that sense, pole dancing is very accessible to everyone, regardless of age.

It Will Help To Be In Shape

The body will be tightened, muscle definition will appear, including the abs. Pole dance can help you to lose weight and have a harmonious, beautiful, and slim figure.

It’s all up for grabs

To become a pole dancer, you may need to put in some time and effort. Pole dancing is an athletic and artistic form of dance that requires strength, flexibility, and confidence. If you want to learn how to pole dance for fun or as a competitive sport, we hope this article has answered your questions about the basics of starting out with pole art or sports!

I wish to help new pole dance lovers with these tips. Now you know how to start pole dancing, what to expect from the first classes and the fun you will have as you progress.

 

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Pole Dancing for Kids???? There’s a lot of benefits, handled correctly

by

Can kids do pole dance? Absolutely! There are many reasons why a child might want to do pole as there’s so many benefits to pole dancing. Pole dancing is all about strength, flexibility, and technique – children have the endurance of a horse and lots of energy, they’re flexible and they’re often great at doing things that look really cool but involve skill as well as style. There is no age limit on pole dancing, and there’s really nothing that a child couldn’t physically do that an adult can do on a dance pole. There are some children who might want to take classes with adults initially so they have someone serving as a role model. The reasons why kids might want to do pole dances are just as diverse as the adult reasons.

However, we know what many of you are obviously thinking, if you haven’t been involved in the sport before – is Pole Dance appropriate for kids? The short answer is yes, it isn appropriate for kids. However, you have to be careful about how it’s presented to children, and parents have to be really comfortable with what their child is doing – we’re obviously talking about the athletic ‘pole sport’ elements here and not the ‘exotic’ obviously and one does not need to lead to the other – they are very different.

Of course, no one should ever pressure a child to take pole class or pressure them to succeed in pole dancing. If a child declares this is something they are interested in doing, let the child have fun and enjoy what they’re doing at their level, in the right, appropriate class setting – they do exist in many towns and cities.  Let’s find out more about what’s on offer.

Group of pole dancers of all ages
Image by shutterstock

Benefits of Pole Dancing Classes for Kids

Developing a healthy and strong body

Kids are just as capable of learning pole tricks if their bodies are developed enough. There’s really no minimum age requirement to start doing tricks at all. Not everyone is able to stick ‘inversions’, but inversions are not required for anyone to be successful in pole fitness classes at the beginning. Many young pole dancers start out with traditional basic beginners moves and tricks as a ‘bird’ and ‘basic plank’. As they develop more strength, children are able to learn moves that are traditionally seen in adult classes, but at their own pace.

Another great positive side of pole for kids is the focus on fitness that you find in most pole studios. It’s usually not too hard for an instructor to create a class tailored to children’s abilities, but even if there are elements of the class that the kids can’t do, they will still be participating in something that requires them to focus on their breathing, coordination, and other skills that are great for them. The fitness benefits of pole classes for kids should not be underestimated – it’s one of the best things you can do to help your child grow and develop into healthy and strong individuals

Pole classes help you to look good

One of the things that makes pole fitness such a good activity for kids is that, contrary to popular belief, it’s really not about appearance. Even if you’re trying to look good while you pole, part of the reason you’re doing it is so you can improve your strength, coordination, and endurance. You don’t have to care about how you look in the mirror to do pole – just like adults, kids can participate in pole purely for the sake of their health and well-being. The fact that the pole classes help you to look good is an additional bonus!

Child socialization

The social aspect of taking classes with other kids is another great benefit for kids who are interested in pole fitness. There are many studios that have after-school classes just for kids, and it can be a lot of fun to go into the studio with friends. Your child will get the chance to meet other children who are enthusiastic about pole, which is always better than having to take classes alone. They’ll be able to learn from each other, push themselves, and have a great time. Pole is an activity that demands body awareness, balance, coordination, strength, and flexibility. Because of the high degree of physicality involved in learning pole tricks, it is not often recommended for people with certain kinds or levels of health issues. It is, however, highly recommended for children as an excellent way to develop their minds-bodies in relation to themselves, others, the world – everything.

It is an internationally recognized official sport

The biggest argument against pole being appropriate for kids is that it seems exploitative of girls’ bodies. Society has conditioned us through history to think there’s something wrong with a young girl displaying her body. Pole dancing may seem like it carries some of that risk for girls who haven’t experienced pole dancing yet, but it really doesn’t have to. When you take classes at a studio with instructors and other students who are being safe, responsible, and respectful, you can rest assured that your child is not being put at risk. Not many pole dancers, in reality, work as strip dancers. When gymnasts perform in short and open costumes, you don’t have any associations with striptease, do you? The same goes for pole dancers and pole kids too.

Remember that pole dancing classes are a sport like many others. Today, there are several international pole sport federations that bring together pole athletes from around the world. But what is even more important against this argument, pole sport has every chance to one day become a discipline of the Olympic Games. It is noteworthy that in pole sports there are both women’s and men’s categories. And recently a special pole acrobatics department for people with special needs appeared within the International Pole Sports Federation. Pole dancing development is in full swing!

Pole Sports as Exercise

One of the biggest benefits of pole dancing is that it can be enjoyed by people of all different fitness levels. While instructors may provide options for those who are looking to really push themselves, they will also provide modifications so that anyone can participate regardless of their physical abilities or limitations. Pole fitness classes are generally strength-based, which makes them great for burning calories and strengthening the heart. This makes it perfect for children who are looking to lose weight or have a fun, active way to spend their free time. When your child is able to participate in something that they enjoy without being competitive, they are more likely to stick with it and reap the benefits of pole dance.

Improving self-esteem

Providing your child with the opportunity to learn pole dancing can be a fun way to help them build their self-esteem. While the physical benefits are certainly important, it’s also possible for kids to really benefit from feeling more comfortable with their own bodies and learning to love themselves for who they are.

Pole Dance as Performance Art

One of the best things about taking a pole dance class is that there is an opportunity to perform your skills at the stage, small or big wherever. Although your child may not be interested in performing for an audience at their first lesson, they can work on increasing their strength and flexibility over time until they feel comfortable taking the stage.

Even aside from performing, many studios will have special nights where the instructors showcase their favorite moves while dressed up in costume. Children are often welcome to join in these shows as well, and it’s a great way for them to feel included and experience what pole dance is like for others.

Besides being a sport, it is also a very beautiful kind of dance. Many elements are performed gracefully and plastically, which requires certain dancing skills from the performer. Any other sports do not offer such an advantage.

Pole Fitness as a Great Hobby

When it comes down to it, pole dance can really be anything you make of it. While adults may have different reasons for taking a pole fitness class, children are usually looking to have fun. If your child is interested in performing or learning some of the more advanced floor moves, this can be an amazing opportunity for them; they might even make new friends who share their interests! However, it’s important to remember that not all studios will offer junior classes, so if your child is only interested in the beginning moves, you may need to look elsewhere.

Getting Started

As with any activity that has the potential to be dangerous (such as horseback riding or rhythmic gymnastics), it’s important to always supervise kids who are taking a pole dance class for the first time. While they will probably be more protected than adults due to safety regulations, it’s still important to take precautions in order to keep your child safe.

If you want to start your child out on a pole specifically, it’s important to take them to a studio that has instructors who know how to teach kids.

When your child takes their first pole dancing class, it’s important to keep in mind that it might not be what they expect. While they may be excited about being able to climb up on the pole, don’t forget that it’s important to let them know what’s appropriate behavior.

How old do you have to be to pole dance?

It is best to start practicing at age five. This is the most appropriate age, which coaches advise. But if your kid goes later, then there is nothing wrong. Here the concept of age is very extensible, and in the competitions in pole dance people participate, even in the category of 35+.

Aerial Fitness Classes for Kids

Another way to develop a healthy body for your child is aerial fitness activities if you are afraid of any social stereotypical prejudices and want to protect the child from them. This sport is also required to develop flexibility and strength but not linked in association with strip clubs. So aerial classes as a pole fitness can be a wonderful opportunity for children to build their minds-bodies, as well as providing them with an excellent cardiovascular workout. They allow kids to play with gravity in a way that’s safe and fun. If you’re looking for a sport that will help your child develop strength and coordination without putting too much pressure on their growing bones, aerial classes are an excellent choice.

One of the biggest benefits of taking aerial fitness is that it’s fun for all involved. While adults may take pole dance as a form of serious exercise or performance art, kids are generally just interested in having fun. Aerial classes allow them to play with gravity and their own strength in a fun and exciting way that they can feel great about.

Aerial arts is a relatively new art form, and many studios are still learning what works best for children. It’s important to speak with the instructor before enrolling your child in any classes to make sure that their level of fitness will be appropriate, you will both understand the goals for the class and how to accomplish them, and that you can communicate any issues or problems. If your child is already incredibly physically fit, the instructor may be able to provide more challenging options for them so they don’t get bored and lose interest.

Bottom Line

Pole dance is a highly performative, dynamic activity. It requires immense strength and flexibility to maintain balance, complete tricks, and train efficiently. If done correctly, it is a rigorous sport that allows people of all ages to shine.

Pole fitness is an activity that can be adapted for children of all ages and strength levels. Whether they are interested in learning how to perform or just want a fun way to get fit, kids can benefit from taking pole dance classes. As long as they feel comfortable and safe, it’s something that can be beneficial for both boys and girls.

One may expect this type of movement to be reserved for adults, but more pole studios are turning towards children as a new source of students while many parents begin to understand the value of such classes and let their kids go to pole dance studios! There are definitely some precautions parents should take to protect their children, like making sure they’re only taking classes with instructors who are responsible and aware, but there’s no reason to think that pole dance is inherently bad or inappropriate for kids. Pole dancing can be a fantastic activity for kids, empowering them to take their bodies seriously and develop them in healthy ways.

Online Pole Dance Classes

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How to choose online pole dance classes

Regardless of your reasons for preferring online pole dance lessons, you can do so with one of the online pole dancing schools we offer on this list. It’s effective, productive, and just as exciting as offline classes! Except you do not need to go anywhere for that, you can practice when you want, and repeat the exercises as much as you need for a perfect performance. Just give it a try!

So, our review is made up of the best pole dancing lessons online. By what criteria did we choose these 4 courses? First, in our opinion, good pole dancing video lessons should be easy to understand. This means that the instructor knows how to convey information to the student. You agree that in order to perform the movement correctly, it is important to know the technique of its execution.

The second criterion is completeness of information. The number of lessons, their length and depth of explanation are important things that affect the dancer’s understanding of the information and the completeness of the information and skills received. So, of course, we cannot call courses the best if they contain insufficient information.

Besides those described above, when choosing online pole dance classes, you must make sure that the coach or coaches are professionals in their field. They have to get some titles and achievements in pole dancing but also be able to explain the information in a clear way.

Secondary, but also important, features include the quality of the video, the cost of the course, the period of access to the video materials, and the ease of using and playback of the video course.

So, let’s take a closer look at the online pole dancing courses 2021 available on the market.

Best Pole Dancing Classes at Home: OpenDance Academy

Having studied the market of online pole lessons there is no doubt that the courses from OpenDance Academy are the best platform for learning pole dancing online.

OpenDance Academy offers pole dancing classes for beginners as well as for professionals. Classes and courses are divided into levels, allowing you to learn at a comfortable pace, while getting exactly the level of knowledge and skills that you need.

Natasha Wang on warming up before a pole class online.

Moreover, the OpenDance Academy website has courses for men that focus on teaching complex pole strength exercises.

The instructors of pole dancing training are athletes and dancers of world renown. Among those are Maddie Sparkle, Sarah Scott, Kira Noire, Marion Crampe, and others.

Visit Opendance.academy

Here are some of the most popular courses at OpenDance Academy:

Pole Dance Platinum – Best Overall

The course called Pole Dance Platinum is probably a bit expensive, but the most comprehensive and informative course with lifetime access to the materials. The video course is more than 650 minutes long and allows you to really master the skills of a professional pole dancer. It is something worth having. Highly recommended!

Pole Dance Platinum – Best Overall.
Visit Opendance.academy

Exotic Pole Dance Classes

If you have never had dancing experience before, but want to learn how to move beautifully to music, exotic dancing for beginners is right for you. This 50-hour course will help you to loosen up, learn basic movements and routines. You can take it even if you have no heels.

exotic pole dance classes opendance academy.
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Complete Class 2 – Best Professional Pole Dancing Classes

Dreaming of learning new and challenging techniques and tricks? World pole dance champions will show you how to do the entree from Russian Split to Fonji, new Jade Variations, and many other impressive moves. A huge array of the latest information and techniques from the world’s leading Pole Dance coaches, and no need to travel anywhere to the master class, they will all teach you to pole dance at home!

Complete Class 2 – Best Professional Pole Dancing Classes.
Visit Opendance.academy
GET 10% OFF

Use the code dancebibles to get 10% off to buy more affordable pole dancing classes at Open Dance Academy.

Affordable Pole Dancing Classes: X-Pole TV

At home pole dancing lessons with Nicole Williams.

Some of the best pole dancing coaches have been put together on one X-Pole TV so you can effectively learn pole dancing online, even from the comfort of your own home.

This is the largest library of pole dancing instructional videos of any online school, with over 1,000 video lessons. X-Pole also offers to see if their training program is right for you so they have a 14-day free trial.

Affordable prices are also great: a one-month subscription costs only $15. And you can save a great deal on semi-annual and annual plans! Just pay once and practice for six months or a whole year, depending on the plan you buy. When you pay for either plan, in addition to the video library, you get access to streaming DVDs that vary in difficulty level. The website and video library platform are very user-friendly, making it easy to practice.

All teachers are experienced and leading dancers and athletes. You should visit the site, at least to get acquainted with these talented dancers! And generally, the team X-Pole are real professionals who also produce goods for the pole classes. For example, some of the best poles in our review are exactly the X-Pole production.

Visit Xpoleus.com

Pole Dance Lessons for Beginners: Polefitnessdancing

Pole fit classes with Danna Rossi will help you to get on shape and train at home effectively.

Danna Rossi, the founder of Pole Fitness Dancing, is an excellent and very experienced teacher who has worked her way up from a beginner to an outstanding dancer and most importantly in this case, to a skilled teacher. Her lessons are well received, she explains everything clearly and easily.

These pole dance tutorials are really very detailed, so everyone will be able to cope with the instructor’s challenge, thanks to the step-by-step guide! Videos are played on all possible devices, which is very convenient. There are courses for different levels, but especially popular – for beginners women and men. These are the best courses you can find for the average, physically unprepared person. You don’t need any dance or athletic experience as Danna Rossi has courses available for absolutely everyone! They are also good for you if your goal is to lose weight!

Course programs are divided into levels, for each course you will find a detailed description on the site: what each particular course is and is not, for whom it is suitable and for whom it is NOT.

Check out the website, there’s a free very informative guide on how to get started, how to choose a pole, some safety tips, and other information to help the beginner! For more advanced levels, we would recommend the courses mentioned above.

Visit Polefitnessdancing.com

Beginner Pole Dancing Lessons: Udemy

Udemy is an aggregator of online courses. Since it is a large and global service, the interface here is really user-friendly, and there is a huge range of courses. There are also several options for pole dancers to choose from.

The first thing you’ll find on Udemy is a Pole Dancing Video Course with Noelle Wood. And this will be your great choice! High rating, a lot of real reviews, affordable price for as many as 63 video lessons. Noele has been teaching for eight years and has her own studio. Moreover, she has a 13 years ballet dancer’s background before pole dance teaching. She is also a pilates instructor so you can’t have any doubt about her professionalism.

Pole fitness class with Danna Rossi.
Visit Udemy.com

The quality of the videos in this course is not the highest, most likely it was filmed several years ago, nevertheless, it will not stop you from learning new things. Especially recommended for beginners!

There is also a second course on Udemy – Learn to Pole Dance online with Complete Pole – which is newer, so the video quality is much higher than the previous course. Moreover, the professional video from different angles and slow-motion repetitions will provide easier learning and understanding of the material. The course combines lessons from different teachers, as well as different directions, so you learn and sexy movements around the pole and spectacular strength tricks.

Stripper pole lessons.

Now a little more about the benefits of the platform. The platform is really versatile. To study with your smartphone, download the appropriate app. It’s really easy to use.

When you have mastered the chosen course, you will definitely receive a certificate. The program you choose can be evaluated by reviews, the number of students, and your overall grade. Reviews are left by real students, who can share their impressions about the quality of training, the format of presentation, and other features. Detailed course descriptions are also offered. As for the competence of the authors, everything is in order.

It’s nice that you can count on good discounts, thanks to which the price of the program will be reduced by almost 99%. You can start watching the lessons as soon as you make the payment. Access to the course is forever! You can get a refund if the course is unsuitable.

Take care of your safety!

When practicing at home, do not forget that pole dancing can be quite traumatic. By following a few simple rules, you will minimize the risk of injury:

  • A quality warm-up is a prerequisite for any training. Before you start pole training, warm up your muscles, tendons, and joints. Your body should gradually “turn on” and understand that now it is waiting for the physical load. We recommend warming up for at least 20-30 minutes. Stretch everything from your neck and hands to your feet. Do also some abs exercises, squats, push-ups. This will also help to put the necessary muscles to work.
  • Choose the right pole: without joints in awkward places, reliable and stable, with static and dynamic modes. And after you buy it, make sure you install it correctly and securely.
  • Use the crash mat when performing tricks and moves at height.
  • Clear the space around the pole so that you don’t break anything – neither your body part nor the furnishings.

Bottom Line

Online pole dancing classes give absolutely anyone at any age and place of residence the opportunity to start doing what they love. And it does not matter if you want to improve your skills, learn to dance from scratch, or just get a body in shape, doing it online is a very profitable and effective solution. Especially with such a diverse selection of pole dance lessons on the Internet, everyone can find the right level, granularity, quality, and direction of the course.

If you have chosen and completed one of the courses we have described, do not be lazy to write a review to share your opinion with future students.

Happy Online Training!

Best Dance Pole for Home Use

by

How to choose best dance pole for home use (Updated 2023)

When it comes to selecting the best dance pole for home use, it’s important to consider factors such as grip, rotation, and stability. A high-quality pole will ensure a smooth and secure experience, whether you’re using it for pole sports or exotic dancing. To help you make an informed decision, we’ve tested and reviewed some of the best dance poles for home use on the market. We’ve chosen a top pick of a universal, non-slip pole dance kit that’s suitable for a variety of purposes. Our review will provide all the information you need to make the best choice for your home.

Best Dance Poles – Updated 2023

(Suitable for Beginner pole dancers and Professionals)

The best pole dancing portable pole: XPERT Pro(PX) 2021

x pole xpert pro (px) 2021 model the best pole dancing portable pole.

Recommended 98%

X-pole is an ideal pole for home and professional studios and bars. It can be easily removed and transported with the help of a special carry bag, making it a convenient choice for those who need a pole that can be easily moved between locations.

The X-Pole is high quality, thanks to a leading manufacturer, Vertical Leisure. A British company that specializes in creating portable dance poles, Vertical Leisure ensures that every X-Pole is designed with the requirements of professional dancers in mind. You can trust that this pole is built to last and meet the needs of even the most demanding users.

One of the standout features of this pole is the ability to customize it to fit your specific needs. You can choose from various colors, coatings, heights, and diameters to ensure that the pole is exactly what you’re looking for. This level of customization sets this pole apart from others on the market.

  • You can choose between steel, gold, black, pink and white poles.
  • This pole is available in several different colors, each made with a specific type of material. Standard silver poles are made of steel, while gold poles are made of brass. Colored poles are created using powder coating. No plastic is used in the construction of this high-quality pole.
  • The standard X-Pole USA pole kit is designed for ANY ceiling height from 7′ 6″ to 9′ 1″. It can be extended with additional tubes to any height within the maximum design up to 11′ 10″.
  • X-Pole is produced in two diameters: 40 and 45 mm.

The pole is 100% securely attached. It is very well fixed due to the large diameter of the upper and lower plate. These plates prevent the pole falling to the side during training. This is super important for removable poles, so you can safely practice and have confidence when on the pole.

It is installed and disassembled in 5-10 minutes. The pole is mounted and adjusted at the bottom, so you do not need a stepladder or even a chair to install the pole.

Pole Installation

Pros:
  • Available in five colors
  • Smooth and Unique tube Joint system
  • Improved hinge and bearing systems for better spinning
  • Easy to store and transport
  • The tallest pole for home use (with additional equipment)
  • Different diameters to choose from
  • Easily to switch from static to spinning with X-LOCK mechanism
  • Easy to adjust
  • Durable

Best Choice for both beginners and professionals(Generation 2)Lupit Classic G2

Best Choice for both beginners and professionals Lupit Classic G2 Generation 2.

Recommended 96%

These are poles to achieve your physical goals while feeling 100% safe. Despite consisting of multi-pieces for the utmost portability, they are also professional quality.

The manufacturer of this pole offers two different diameters to choose from: 42mm and 45mm. The pole is designed to be held in place using a strut/jack system, meaning it does not need to be fixed to the floor or ceiling and should not leave any marks. Installation is quick and easy, and can be done without the need for any additional help. The necessary hex keys, both large and small, are included in the kit. The small key is used to install and secure the folding pole, while the large key is used to switch between modes. Changing modes is simple, requiring only a few turns of the key. The entire kit weighs approximately 35 pounds.

The top and bottom domes of Lupit poles have a soft silicone lining around the bases, which prevents damage to both the floor and ceiling.

NOTE: Extensions must be bought separately; they are not included in the basic kit. The basic kit is available for ceilings up to 9ft 2in high – which is enough for most people.

The pole material is stainless steel coated in chrome. Even though many manufacturers usually first apply a nickel layer of chrome to the stainless steel, this product does not contain nickel.

Why is this good?

During use (no matter how high-quality the chrome pole is), the upper chrome layer tends to get erased or scratched, in turn, exposing nickel plating. This material can be absorbed by the skin, possibly causing allergic reactions, dermatitis, and redness. In particular instances, this can make pole dancers really unwell! The absence of nickel and the presence of a chrome layer prevents allergic reactions and is safe for your skin and health while maintaining the right stickiness and grip.

Pros:
  • 100% nickel free
  • Smooth and Unique tube Joint system
  • Improved hinge and bearing systems for better spinning
  • Tall pole for home (with additional equipment)
  • Different diameters to choose from
  • The smallest base dome that does not interfere with movement
  • Easy to adjust, user-friendly and durable
  • Available in two colors: silver and black (powder-coated)
Cons:
  • A slight movement on the statics

Professional Stripper Pole YAHEETECH

YAHEETECH Professional Stripper Pole.

Recommended 95%

A nice quality multi-piece pole, suitable for both beginners and professionals for practicing at home. It is stable, has two modes, and switches from static to dynamic (and back) with a few turns of the hex key. It has a pleasant silver luster. The swivel base and the angular stability lock help stabilize the pole on uneven surfaces.

It can be slightly challenging to install. You will need to figure out where the parts should be located and in which order they must be assembled (the kit’s instructions will help you). However, doing it for the first time should not take more than 15-20 minutes.

Pros:
  • Budget-friendly option
  • The complete kit includes everything you need for installation and adjustment
  • High level of maximum permissible weight
  • Adjustable height
Cons:
  • Minimal warranty agreement
  • Some buyers have reported manufacturing defects
  • A slight movement on the statics

Maximum Value MegaBrand Spinning Dancing Pole

MegaBrand Spinning Dancing Pole – Maximum Value.

Recommended 95%

A multi-piece pole with adjustable height supplied with all necessary attachments for different ceiling heights. Items come well packed in compact and individual protected tube packages. This makes it easy to hide in case you have guests or merely need more space in the room.

It takes 10-15 minutes to install, but it is easy to install on uneven floors thanks to a swivel base. The surface is relatively smooth, so even though the pole does not provide the best grip, it is overall stable and sticky. It is an excellent value for your money at the budget end of the reviewed products.

Pros:
  • High level of maximum weight capability
  • Most choice
  • Low price
  • Smooth and long spinning time
Cons:
  • Minimal warranty agreement
  • Installation may be more time consuming
  • A slight movement on the statics

Professional Portable Spinning Stripping Pole for Home Pro-Fit 50mm

Pro-Fit 50mm Professional Portable Spinning Stripping Pole for Home.

Recommended 94%

The best solution for those who prefer a 50 mm pole thickness. This is a chrome-plated steel tube supplied with a handy carrying bag and LED lighting (which can be used for parties). Everything you need to install and adjust the pole in your home is included, making it the most complete and equipped pole dance kit for home use.

The manufacturer guarantees a maximum weight capacity of 250 pounds. Therefore, this pole is not adequate for some individuals; it ceases being safe. Additionally, the upper dome is rather small in diameter, which means that it is not as safe without fastening as other products in this review.

Pros:
  • Complete training and fun kit
  • Adjustable height
  • One of the few manufacturers that produce 50mm diameter poles
  • Easy to store in the bag
Cons:
  • Relatively low weight capability
  • Small top dome diameter

Best Gold Pole for Home Use BEAMNOVA Strip Pole Dance Pole

BEAMNOVA Strip Pole Dance Pole – Best Gold Pole for Home Use.

Recommended 94%

This is the best of the few gold-colored poles on the market. The quality metal coating, which does not wear off over time, is slip-resistant enough for pleasurable home training on a beautiful gold pole. It looks stunning in the house and shines brightly.

The kit provides a mounting set and several different length pieces from which to choose to assemble to the height of your ceiling. It is not difficult to install, and the domes have silicone pads to protect your floor and ceiling from damage.

Pros:
  • Golden color
  • Good grip
  • Corrosion resistance
Cons:
  • Slightly more expensive than its silver equivalents
  • Unconfirmed Warranty

Cheap Home Stripping Pole AW Static Dancing Pole

AW Static Dancing Pole – Cheap Home Stripping Pole.

Recommended 92%

AW is the best choice for those on a budget who do not need a spinning pole. It is an affordable, static pole, which is installed without fasteners or drilling. It consists of several folding parts available in three colors: silver, pink and purple. The kit includes a set for installation, a DVD instruction, and a handy carrying bag.

This pole is only suitable if you need a static mode, have low ceilings, and do not want a more premium pole. It is not designed for climbing and advanced tricks. The execution of acrobatic tricks can be unsafe. Therefore, you can only dance around it.

Pros:
  • Lowest price
  • Different colors in stock
  • Complete with a bag
Cons:
  • Only one mode
  • Short
  • You may have to screw it to the ceiling
  • For beginners only

Buyer’s Guide

Modes

Depending on where you intend to use the stripper pole (studio, home, or bar), choose the number of modes you need. Professionals almost always choose 2in1, i.e., a two-mode pole with switchable modes. With a special key or another mechanism, the pole can be easily switched from static to spinning mode.

The most common practice for home pole dancing is pole without fastening, with installation in the strut. If your ceiling is above 8ft 6in, we recommend fastening the dynamic pole to the ceiling (and the floor, too, if possible). Certainly, dance studios need a double-mode pole for training various acrobatic elements and dances but bars, strip clubs, and other entertainment places are more likely to have single-mode static poles.

Material and polishing

Stripper poles are made and plated with different metals: brass, chrome, stainless steel, copper, titanium, etc. The surface material of the tube has a strong effect on the grip against the skin. Chrome-plated poles are statistically the most purchased in the world; it is regarded as a standard that gives the best value for money.

It has its features and limitations. We do not recommend these poles if you practice in a wet room and the surface of the pole is constantly damp (even if slightly), or your hands sweat heavily. The reason for this is that its characteristics are similar to those of the titanium coating.

The best and most universal is a stainless steel pole with a mirror-polished finish. This material provides a good grip on the skin and slides relatively comfortably (for example, to perform various spins on a static mode). Stainless steel pipes are not affected by corrosion and rust as might happen to poles made of ordinary steel in very damp rooms, such as when installed in the sauna or near the pool. This material is also excellent for those who sweat heavily. Stainless steel is also recommended for those who suffer from allergies.

Mirror polishing creates micro grooves on the surface that are invisible to the eye and effectively removes moisture. This is very important because it further increases grip against the skin. Additionally, the chance of burning the skin is reduced to a minimum in case of drops and falls. And the big plus of stainless steel poles is that there is no additional coating that can peel off or tear off over time.

Powder enamel

Powder enamel (usually used to give an unusual pole color) must be very smooth. This is the only way to achieve a sticky effect because the enamel coating has a much stronger grip against the skin than stainless steel or chrome.

On the one hand, this is a significant advantage, but on the other hand, if you use breaks, you can severely harm the skin, leaving a burn. Another drawback is that enamel has a tendency to wear away, so if you forget to remove your rings before training, there is a risk of quite large scratches. Thus, poles with enamel coating are not for everyone, but you should try exercising on such equipment if you are a fan of strength elements and statics.

The greatest grip, however, is the silicone coating or so-called Chinese Pole. But it is designed not so much for dancing as for acrobatics.

NOTE

that you will most often need good products for grip on the pole, even with the highest level of grip.

Diameter and thickness

Poles with a diameter of 42-45 mm are considered the most optimal. But there are also poles with a diameter of 38mm or 50mm.

Metal thickness is also important. It should be at least 2mm if the pole is up to 8ft 2in – 8ft 6in (the most common height of ceilings). This means you can use a 2mm pipe for the home to avoid overpaying for the extra pipe thickness and worrying about extra weight when installing-dismounting. The pipe size of 3-4mm will be good for higher poles; the pole has to be thick enough to withstand the weight and loads. Also, such poles do not heat up so quickly and slide less. Poles above 13ft 1in should be made of a pipe with metal thickness starting from 5mm or reinforced by another pipe located inside the main.

Height

Poles differ in height, with the average being 11ft 5in for dance studios and 8ft 6in – for home. This height does not require any additional reinforcement. However, poles currently used for major competitions have a height of 13ft and more.

To ensure safe dancing, you must use an enhanced version of the installation; this is done by inserting a pipe with a smaller diameter inside the main pipe and freezing the space between them. Such poles are heavier and more expensive. When it comes to buying a pole for your home or in a dance studio with ceilings up to 11ft 5in, you merely need to decide on the desired height. To do this, we have described below how to measure the ceiling’s height to install a pole. In addition, most of the house poles available on the market are available with a release mechanism that allows you to adjust the height up to 1ft 5in.

Weight

First of all, the pole’s weight indicates what it is made of, and therefore it’s quality. If the Chinese pseudo pole’s weight is about 17 lb, it is made of plastic or a very thin layer of steel (most probably, it’s made of tin). Professional equipment should be made of quality steel while still being easily carried or transported from one place of installation to another. Poles usually weigh around 33-40 lb, depending on height, number of modes, and material.

Color

The classic pole color is silver. It is the most common and low-cost choice, which, besides, usually provides a good grip. But if aesthetics and design are important for you, pay attention to the beautiful black, gold, pink, and even blue poles.

When choosing a color, be aware of the color’s material; this determines the tenacity. For example, the copper coating’s soft texture on top of steel gives maximum adhesion, and palms almost do not slide on it (some do not even need grips when working on copper poles). A copper-coated pole has a gold-like tint. While the titanium plating also gives a golden color to the pole, it has less stickiness and is less tenacious to the skin. A detailed overview of the materials is given above.

Fixing

According to the installation method, the poles can be stationary, removable, half-removable, and portable. Stationary poles are fixed to two points, meaning you will need to drill holes in the floor and ceiling.

Removable poles are equipped with a special release mechanism to allow you to install the pole in the spreader. The main thing is to make sure that the pipe stands strictly upright; otherwise, performing a trick on such a pole can be unsafe. It is better to use a removable pole with a large diameter upper dome. Thus, half-removable poles are attached only to the ceiling, whereas portable ones are poles with a special podium that can even be used on the street.

Smooth spinning

Dynamic spinning must be smooth and uninterrupted. Please take note of this feature when purchasing.

Diameter and height of the domes

The removable pole should be chosen with large domes, e.g., 230mm in diameter. It increases the contact area with the ceiling and minimizes the risk of the pole slipping. The domes should have a rubber gasket to protect the floor and ceiling from scratches. When it comes to the fixed pole, it is essential that the lower dome does not interfere with your dance, so it is better if it’s short and has a small diameter.

Mode Switch

The classic mode switch from static to dynamic is the lock. With a special key and two or three turns, the mode can be easily switched. Before making a purchase, check whether the pole is equipped with a suitable key. There are also models with a simplified key switch version, where the mode can be switched by lightly turning the tube at the bottom of the pole. However, you should think about the reliability and durability of this mechanism. The first variant is more reliable and time-tested.

Warranty

Buying a pole can be quite serious and challenging. Besides, it must be 100% reliable and the safest thing to buy. Be sure to consider the manufacturer’s warranty period. Usually, it is between 30 days and 1 year.

Compactness

If you need to regularly carry the pole, it is better to buy a multi-piece foldable that comes complete with a handy bag. So when disassembled, the pole will be much easier to transport. By its characteristics, a removable pole is almost no different from a single piece.

When assembled, all the pole parts are tightly pressed together, forming a smooth joint, practically imperceptible to the eye and the touch. All parts are interchangeable. With the multi-piece removable pole, you can train anywhere, change the pole’s height using different length parts, quickly assemble and install it if necessary.

How to correctly measure the height of a pole?

To measure the exact height of the ceiling, you will need:

  • a measuring tape (or laser);
  • a stepladder or chair (so that you can reach the ceiling with your hand freely).

Found it? Let’s measure!

Important:

You cannot measure the height against the wall; the room’s ceiling may be uneven in particular areas.

  1. Determine the exact location of the pole (better to determine it with the minimum recommended distances for comfortable training: statics – at least 1.5 meters to the walls and furniture, and at least 2 meters to the other poles; spinning – at least 1.8 meters to the walls and furniture, and at least 2.3 meters to the other poles).
  2. Ensure that the floor and ceiling are appropriate according to all installation requirements of the removable or stationary pole. This includes a strong floor and ceiling (concrete base with a dense coating or strong frame bases made of metal and wooden slabs) that does not significantly bend or wobble under load.
  3. Mark the place of the pole on the floor with chalk or some object.
  4. Place a chair or stepladder next to this place.
  5. Now, you will need an assistant: one person stands on a stepladder and holds a roulette at a point on the ceiling, while the second person stands on the floor and pulls it out to the point marked on the floor. For better accuracy, make height measurements in millimeters. For example, for a height of 2m 75cm5mm, you can write it down as 2755 mm.

Conclusions

To sum up, if you want to engage in Pole Dance seriously, you should ideally invest in one of the more premium, quality recommendations. Choose a good quality pole because your skill and safety can depend on it. The opportunity to train as much as possible without applying too much grip on your palm is worth spending a few more dollars. This way, you will even save on anti-slip money in the future!

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Pole Dancing at home: with or without a Pole

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Learning pole dance at home provides a useful option for aspiring pole dancers. You can fully train pole dance at home on your own, or you can practice in addition to your training in the dance studio. It is very convenient, because you yourself choose when and how much to train, and do not waste valuable time on the road.

Anyway, we have some useful and effective tips and reminders on how to learn pole dance at home. You can find out more about it in the article below.

Pole Dance at Home.

Learning Pole Dance at home with a Pole

If you have a pole installed at home, you can, of course, take online pole lessons, paid and free, on your own.

Important!

Do not forget about safety when performing complex tricks – be sure to put the mat, and do not ignore the high-quality warm-up – be sure to fully stretch & warm up the whole body, so as not to damage the muscles during training.

Below are some of our recommendations on how to work with the pole yourself.

Several YouTube channels to practice pole dance at home:

Check out some of our favorite pole dance home workouts:




Let’s train Pole Dance Spins:

Popular paid online courses:


  • Opendance academy logo.
    Use the code “dancebibles” to get 10% off Pole Dancing Lessons with Open Dance Academy. This is an exclusive offer for readers of this blog!
  • X Pole TV.
  • Courses on Udemy.
  • Studio Veena.
  • Danna’s Online Pole Dancing Course.
  • Pole and Aerial.
  • 123Poling.
It’s interesting!

We have chosen the best poles for home use. Check out the details.

Regularly train basic elements

Pole dance at home requires ongoing support for your fitness. You must constantly train the basic elements on both sides to perform beginners pole dance moves. Some of these elements are:

  • chopper (invert V, straddle);
  • the hang on the leg;
  • flags;
  • basic Climb;
  • basic spins (chair spin and variations, soldier, frog).

This is a base that needs to be done regularly.

Important!

When training for pole dance at home, do not forget to carry out each strength element on both sides. Observance of this, I am not afraid of this word, the MAIN rule in Pole dance, guarantees the uniform development of the muscles of your body.

Training without a Pole

Even if you don’t have a pole at home, you can maintain your physical form with various exercises with improvised tools and with your own body weight.

Grip Exercises

Most of the tricks in Pole Dance include grip. Therefore, grip and wrist training is a must for pole dancers.

Exercises with an expander for hands. Buy an expander, like these ones on Amazon – they are inexpensive, but can almost completely replace your pole for grip training. Using them is pretty self explainatory!

Wrist Strengthening Exercise:

  • get on all fours;
  • make sure your palms are strictly under your shoulders and your knees are under the pelvis;
  • lift the heel of your wrists and slowly lower it;
  • do 15-20 such repetitions.

You can do this exercise standing up, pushing your palms off the wall. Depending on the tilt of the body, you can adjust the complexity of the load on the palm of your hand.

Posture improvement

Posture plays a key role in the pole technique. You have to constantly control the shoulders to be lowered back, the shoulder blades put together.

Exercise “W” will help strengthen the muscles of the upper back.

Watch the video below about a detailed explanation of the athlete’s exercise technique. The same technique is also suitable for pole dancers.

Working out the purity of motion

A good helper for pole dancer is classical ballet. It helps to make body lines longer and smoother, and the body stronger. Such independent training at home will definitely help you and come in handy when performing tricks and spins on the pole.

For example, you can try one of these lessons:


An important point is working with the feet. Here are some exercises for stretching the foot:

 

Exercise for tightening knees

The most universal exercise is to sit down, stretch even legs forward, stretch the flex feet, and pull your knees into the floor by force.

Exercise for improving your chopper

A set of exercises for a chopper:

  • Sit on the floor, stretch your legs forward, and spread them out as wide as possible.
  • Start lifting one foot up 30 degrees from the floor cute. You have to do 15 times or for 20-30 seconds on one foot.
  • Do the same on another leg.
  • Next, lift both legs together. It’ll be a little harder, try to use the press. Be sure to keep your back straight, a chopper with a humpbacked back looks ugly!
  • Lie on your back, press your hands along the body, press your lower back to the floor. Raise your legs up, “open” them as wide as possible, as in the position of the chopper. Start to lift the pelvis up and towards yourself, slowly lower it back. Keep your legs level at all times. This way you can train your abs and buttocks for the chopper pose. Do 20-40 reps.

Balance work

Swallow pose balance work & stretching
Photo by Emily Sea on Unsplash

Your main assistant in balance practice is swallow exercise.

For an advanced level, try to stand on the half finger.

Stretching

And of course, the best thing you can do to improve your pole dancing work technique at home is stretching. It is important not to overdo it and stretch correctly. Here are some articles on stretching that will be useful for training at home:

So, Dear Pole People, we hope, this article about home pole training was useful for you.

Happy Poling!

 

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History of Pole Dance: from 12 century Mallahamba to today

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Despite its controversial origins and stigma surrounding it, pole dancing has become more widely accepted and celebrated as a form of art and athleticism. Pole Dance, as we know it today, is quite a young and developing sport and art. But it has great potential. And to understand this, you need to learn more about the history of Pole Dance.
Image of pole dancer in flowing silver dress with her hair back. History of pole dance
Image by Pixabay on Pexels

India, Mallakhamb

In the 12th century, Mallakhamb sport was born in India, which combines acrobatics and yoga elements on a pole 35-55 cm in diameter (the pole narrowed in height). The word “Malla” means “wrestler” and “Khamb” means “pole” or “column”. The earliest mention of Malahamba is in the Indian classical Manasollas, written in 1135 AD.

Mallakhamb lost its popularity over the centuries, but in the 19th century, about 250 years ago, the sport became popular again. Today, there are official Mallahamba competitions in India. There are three main forms of Mallakhamb: pendant, rope and fixed. Interestingly, this is a traditionally male sport, but in recent years women have been actively taking part in performances and competitions.

China, Chinese Pole

The emergence of the Chinese Pole sport is also associated with the 12th century. That’s when men in China started using rubber-coated poles 5-9 meters high to perform acrobatic tricks. Traditionally, again, it is mostly a mans sport, existing and is still popular today.

It should be noted that for performances on the Chinese pole, two poles are often used (as in the competition scenes on Pole dance) to jump from one pole to another. You can also notice familiar tricks and elements such as the Inverted Crucifix, The Chinese Flag, the Chinese Pole Split, the Shoulder mount, etc.

Europe, Maypole dancing

Maypole dancing is a pagan dance of fertility during which girls danced around the May tree (any high tree or pillar) decorated with flowers.

Africa, tribal traditions

In a sense, the ancestor of the Pole Dance can also be called tribal ritual dances in Africa. During these rituals, Engaged Women danced around a high pillar, showing how she wanted her future husband to make love to her.

20th century

    • 1920. As we know Pole Dance today, it became known in the 1920s when circuses were camping. In the middle of such tents, there was always a long high pole that held the tent. For the entertainment of the audience, girls in short tops and skirts danced around them. That’s when the sexual connotation starts to appear in dancing on the pylon (Hoochie Coochie).
    • 1950. From tents, Pole Dance moves on to clubs and bars. The pole begins to use for the show burlesque.
    • 1968. Belle Jangles performs Pole Dance at a club in Oregon, USA. Since then, many clubs in the US. and Canadian have started installing poles for this kind of performance.
    • 1980. The active period of distribution of strip clubs with poles, where semi-clothed girls, who performed in thematic outfits and pole shoes & heels, perform. At the same time, Vancouver opens the first studio to teach dancing on the pylon. Remarkably, the studio taught not only the work on the pole but also choreography.
    • 1994. Fawnia Mondey, who was working as a stripper at that time, begins to train her colleagues and dancers she knows.
    • By 2001, Fawnia Mondey not only trained her colleagues but also opened her own classes and then school in Canada and was the first to record a video course on pole dancing on the pylon. This story was the beginning of the spread of this dance around the world and the beginning of its recognition as a sport.
    • In 2000 actress, Sheila Kelley opens a dance studio S-Factor, where she teaches dancing on the pylon. She is the one who popularizes Pole Dance exactly as fitness for women, as physical sport, as one of the ways to exercise and maintain the physical tone and weight loss of the female body. She is also starting to produce video courses and books.
  • Since 2003, several first Pole Dance competitions have been held. The rules of such competitions prohibit excessive nudity and intimate gestures during performances in order to separate the pylon dance from striptease, and focus on athleticism and artistry, rather than on the sexual appeal of the performer. In some competitions, clothing, and stripper shoes made of leather, latex, and lacquer are prohibited.
  • The 1st Pole World Championship was held in 2012 and only 43 athletes from 14 countries took part in it.

The Future

The Pole Dance federations are working today to make Pole Dance an Olympic sport. Thus, in October 2016 the IPSF submitted an application to the International Olympic Committee for inclusion in the Olympic program in 2020.

So we can see that, Pole Dance still has a long, centuries-old history, which goes back to the traditions of ancient India and African tribes. The sport has become a hybrid embodiment of different cultures, and historical and international influences. Pole Dance has been developed, popularized and recognized by the world community as a sport. It has moved away from the stereotype that it is a striptease. And now this sport has all the chances to become an Olympic sport.

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What to wear to a pole dancing class – with photos

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If you’re planning on dancing, you’ll need special clothes that are characterized by certain materials and tailoring. If you’re planning to start pole dance, it’s important to find a uniform with open legs and waist areas, among other things. Let’s find out more about what to wear to a pole dancing class.

What to wear to a pole dance class

General principles of choice

First of all, when choosing a costume for pole dance, pay attention to the fabric. It should be elastic, durable and hygroscopic, as this sport involves a lot of movement. Fabric of the dance form should stretch in both directions, and it is better if it will not thin, otherwise – it will shine through during the performance of dance elements.

Most often costumes for pole dance are made of bi flex or velvet, and sometimes – with inserts from a grid or guipure.

A popular fabric for sewing forms is emerald bi-flex and velveteen.

Please note: velvet suits are a little warmer than bi flex, in warm seasons you may be hot.

Choose clothes that are easy to care for. You’ll probably have to wash it often because of the constant training. The bi flex dancing uniform will be virtually indestructible, even if it is washed every day.

And the most important thing is that you should like seeing yourself in your dancing clothes. It inspires you to more productive training and help keep you motivated in the classes.

Dancing Shoes

You may need ballet shoes with an open or closed-toe and pole dancing shoes for training. As you progress to potentially more glamorous outfits, if you’re uncomfortable with the high heels stripper style boots, you can do with socks. It’s about whatever is comfortable and safe, first and foremost.

Popular models of strips for dancing.

If it is of interest, high heels can be brought into more exotic pole dance classes. Beginners usually use the boots with a height of 4 centimeters. They are very convenient not only for training, but also in general, so you don’t have to worry about the fact that the heels will be hard for you to dance.

Next, the dancers go to the platform size of 6-7 centimeters, this is the most popular model and is suitable for absolutely different levels of training. For professionals – a great variant of 9 centimeters.

Form for warm-up

Every training session always starts with a warm-up. To warm up faster and better, you can use your leggings, T-shirt, and gaiters to warm up. Leggings and gaiters will help to stretch well and warm up all the muscles during the warm-up, so as to help prevent injury during the performance of dance elements.

An image of a Dancer warming up in leggings
Photo by Julia Rekamie on Unsplash

Form for training on the pyole

Then, after warm-up, you will need special shorts and top, because for the exercise on the pole you need a good grip of the skin with the pole.

There are two types of shorts:

  • ¾, which open the buttocks by a third;
  • shorts that completely cover the buttocks.

There are also various models of shorts with a high waist, as well as shorts with “suspenders”.

Popular models of shorts for dancing.

It is recommended to put on a sports top with open waist and hand areas. That is, a regular T-shirt is not suitable for dancing on the pole. An important requirement for a top is that it can be worn without a bra, it must hold the chest.

Another variant of the costume for a dance lesson – integral bodysuit. They are suitable for both training and performance. They are often sewn with special slots on the sides (that is for the good grip with the pylon).

Don’t forget about safety. The dance kneepads are tight around the leg, preventing the stretching from out the knee muscles and ligaments, and protecting them from abrasions. There are kneepads with special lacquer inserts on the upper back surface of the thigh. They provide additional grip on the pylon when performing various elements.

What to wear for the Pole sport lesson

For pole sport lessons the presence of shorts and top is obligatory as this direction is basically directed on the performance of acrobatic elements and their combinations. It is extremely important that in the chosen clothes you were comfortable and nothing interfered with the training.

Here are some options for clothing for classes pole sport.

Clothes for exotic pole dance

For exotic pole dance classes, you can wear both shorts with a top and sometimes leggings.

Exotic pole wear
Photo by chaoss on Shutterstock

Clothes for Pole Art

The pole art dance will be adorned with a long silk skirt or other lightweight and soaring fabric.

History of Pole Dance – how people stopped perceiving dance as a striptease.
Photo by Pixabay on Pexels

Dance form care

If your uniform is made of bi flex, it does not require special care. You can wash it often and not worry about its color and quality. The main rule – do not leave to dry on direct sunlight, bi flex may burn.

If you have chosen clothes for dancing from velvet, it is harder to care for it, because it can not be washed or ironed. Thoroughly clean the cloth from dust, clean with a sponge moistened in water and well wrung out to avoid disturbing the pile. After you get rid of the dust, wipe the product with a soft woolen cloth.

What NOT to do before the lesson:

  • apply moisturizing cream to your hands or body;
  • to use perfume abundantly;
  • to wear jewellery: rings, necklaces, and bracelets will scratch the pylon and prevent you from exercising effectively.

Happy poling!

 

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TOP 10 Basic Pole Dance Moves for Beginners

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The TOP 10 basic pole dance moves for beginners. These moves can be central to learning how to pole dance :

In todays guide, our resident pole dance instructor takes you through her favorite moves and how to perform them well.

So, let’s take a closer look at the basic pole dance moves for beginners. Good luck!

Horizon variation on the pole.
Pole dance photo by chesterf on Shutterstock

Beginner pole spins

We’ve chosen a few easy, simple spins that look beautiful and spectacular. Most likely, you will be taught to perform them in the dance school at the first lesson of pole dance. You can also learn these in online pole classes if you have your own pole at home.

1. The Chair Spin:

A classic to start with. Here’s how to do the chair spin in 5 easy steps:

  • Stand by the pole with your feet on the floor
  • Place your inside hand (the one closest to the pole) high on the pole, and your outside arm at chest height.
  • Swing your outside leg back and then to create momentum while your other knee is lifted and raises to meet the other leg
  • Use your outside hand to push your body away from the pole (otherwise, you’ll bump your hips on the pole) resulting in bruises. So, focus on maintaining a safe distance from the pole with your outside hand.
  • When you’re near the end, put your feet down and perform a graceful roll up.

Once you’ve mastered this from a standing start, why not try walking in to the chair spin pose.

 

Another variation of the chair spin is when you take your legs off the parquet and put them in a foot-on-foot position. Do not forget to bend your back when performing the element to make the posture look even more still and elegant.

The spin is can be performed on both static and rotating poles. After more practice, when you find that your hands and grip become stronger, you can eventually try the chair spin on one hand.

2. Front and Backward Frog Spins:

These are great poses for beginners on the pylon and a lot of fun. Perform this move in 3 steps:

Forward Frog Spin:

  • Grasp the pole with both hands, as in the previous chair spin exercise.
  • Then we make a swing forward and around the pole, grab the pole under the knee with leg close to the pole.
  • Raise your second leg and connect both legs at the toe to form the ‘frog’ posture.

 

The element also has a variation of the execution backward, as the ‘backward frog’:

  • Note that the starting position in this twist is different. The arm close to the pole is at eye level and has a grip on the pole in the armpit area.
  • The furthest arm is flat and holds the pole above the head.
  • From this position, push your feet back. When you start spinning, cling to the pole with your near-foot under your knee and bring your socks together.

3. Soldier’s spin

It is an important link between more complex tricks in compositions and dance numbers.

The element
Image featuring the x-pole portable dance pole

To perform the soldier spin:

  • Stand in front of the pole
  • Take two hands higher to be able to pull up further on the arms.
  • Step right foot forward, left foot forward, swing a little to start spinning.
  • Then push your feet off the parquet and at the same time pull up on our hands so that your hands are at chest or neck level.
  • In the straight position, we spin in the “soldier” position.

Beginners Pole Moves with Acrobatic elements

The following elements, in addition to plastics, will require you to have basic skills in acrobatics.

4. Basic Climb

Climbing up the pole is a crucial part of a developing dancers repertoire.

To begin climbing up the pole, follow these simple steps:

  • Lay one leg up on the pole slightly diagonally that way with the inside of the knee and ankle pressed against the pole. Feel the grip on the pole.
  • Place your hands as high as possible by grabbing the ring upwards.
  • You should place the second leg in front of the pole on the back of the shin under the heel.
  • Clamp the pole with your tibia and knee sides. Make sure the front foot is tight and not beveled.
  • Straighten the body by holding the pole with your hands and feet.
  • Bend your hands and lean your body into the pole. Now you will hold on to your hips as well.
  • Next, you need to move your hands higher and holding hands, move your bent legs also upward. Hold the pole by your ankles.
  • Then, with your back leg push away from the pole to move the hold to your knees.
  • Repeat all the movements you’ve already done before: straighten up, move your arms, tighten your legs, move your knees.
Young lady doing the pole climb using her knees and hands, as a beginner pole move
Image by antoniodiaz on Shutterstock

The second option is to use the forearm. That is, one hand remains straight, and the other – bent. The elbow is just below the shoulder and we rest our forearm on the pole diagonally. The use of an elbow allows you to use your knees at once and avoid needing to push them away from the pole.

 

5. Horizon and Basic Plank:

Horizon.

We recommend that you learn how to make the horizon on the static pole from the floor.

  • Stand as close to the pole as possible and grip the pole with your hands at approximately head level.
  • Pinch your stomach to the pole and raise your legs forward on both sides of the pole and squeeze it with your thighs.
  • Turn your pelvis one way, for example to the left.
  • Your feet should be crossed and use the heel of the upper leg to prevent it from sliding off the lower leg. Your toes should be pointed.
  • While keeping the body twisted, lower your hands down the pole and then gradually straighten them out.
  • Let go of the hand of the same name lower leg (in our case – left leg). So you hold the pole with your right hand and hip, with the body straight or with a slightly bent back.
  • If you feel that your thighs are not gripped enough with your pole, you can start practicing the horizon without falling completely horizontally with the floor, and leave the body diagonally to the floor, degrees 45 degrees. Over time, you will reach the desired position.

6. Hello Boys

The 'Hello boys' beginner pole dance move
Photo by BraunS on istock

How to perform the ‘hello boys’ pole move:

  • Perform a base climb
  • Clamp the pole between straight legs, twisting the pelvis into the lower leg on the side so that the back surface of the hip is pressed well against the pole.
  • Tilt harder towards the lower leg and grip the pole with the hand on the same side, just below the thigh.
  • Continue to hold the second bent arm approximately at head level.
  • Next, you should feel the grip of the lower leg’s thigh on the pole, never carrying the weight on the lower hand. We should not sit on the hand, it only helps a little.
  • Turn your body backward by straightening the upper arm, this will allow for a better hip-to-pole grip.
  • Feel whether you are holding on to your hip or hand.If you can hold your thigh and hands with confidence, try to tear off your upper leg from the pole.
  • If it is possible to hold on to the hip, move the upper leg to the side in the “spread” position.

 

7. Hood Ornament (Cricket)

So to tackle the Hood Ornament pose, follow these simple steps:

  • Stand sideways to the pole as close as possible on your fingers. Grasp the pole with your near armpit and place your far arm straight arm as high as possible.
  • The near-arm should be bent, with elbow facing down.
  • Now cling to the pole with your near knee. That is, press your straight leg in front under the knee, then bend it.
  • The knee looks down, the pelvis looks forward.
  • Now, hold by your arms and under the knee, raising your far leg and move straight back. Lean back into the pole with your ankle.
A pole dancer performing the Hood ornament Cricket move
Photo by Aikis on Shutterstock

If you feel confident in this position, while holding your armpit by the pole, try to release your near arm and straighten it in front of you.
Then you can look to straighten both of your hands. The next step, as you continue to improve, is to perform this element after climbing up the pole.

 

8. Chopper (Invert V, Straddle)

This is a great pose. A few steps to perform the Chopper:

  • Position yourself sideways to the pole.
  • Place your inside arm with a forearm grip at shoulder height, and your outside arm just above it.
  • Stand on your tiptoes and step forward with your inside foot, making sure your hips are in front of the pole.
  • As you pull on the pole with your arms, lift your tiptoes off the ground while keeping your legs straight.
  • Open your legs in a V-shape and allow your head to drop back. Aim to have your arms as straight as possible in this position.
  • You did it!
  • Now, to exit the pose, lift your head toward the pole and carefully lower your legs, keeping them slow and controlled.

By entering and exiting the move slowly, you will be building up muscular strength, which over time will help to make this move even more controlled.

 

9. Martini

Tasty drink and a cheeky little pole move. To perform the Martini:

  • Lift and lean the straight leg to the front surface of the pole under the knee and bend the leg.
  • Then, while maintaining a good knee grip, lower the pelvis down, increasing the area of grip on the pole.
  • Hold the pole with both hands, with the near one on top.
  • Now raise the far leg and move it straight from the front of the pole, press it against the near leg, the stretched foot looks up into the diagonal.
  • The elbow hooks at the back of the pole and with the palm of your hand holds the straight leg from the front.
  • If you’re sure you’re holding on well, you can remove the other hand from gripping the pole and get creative with your pose.
  • You’ve made a martini!

 

10. The hang on the leg

We’ll cover a couple of variations of this move, hanging on the near and the far leg.


The base hang on the far leg

A beginner hanging on a dancing pole by her near leg with arms outstretched
Photo by Petr Smagin on Shutterstock
  • Run the chopper, lift the pelvis as high as possible.
  • Keep your shoulders down, do not raise them to your head. Stretch your back as far as possible without rounding it up.
  • Place your far leg against the pole under your knee and bend your knee as tightly as possible.
  • Move the lower leg back straight, but make sure you stay on the pole well with your knee and side. Also, clamp the pole with the armpit of your near hand.
  • If you feel confident in this position, gently move your hand backward first, holding the pole firmly under your armpit and then do the same by your far arm.

You’ve done the hanging on your far leg!


The hanging on your near leg

Pole dancer learning to hang by near leg
Photo by BraunS on iStock

If you hold the pole under your knee in the hanging on the far leg, the hanging on the near leg assumes that the inner surface of the hip and shin will grip.

Run the chopper, but do not lift or press the pelvis too close to the pole. Leave it slightly behind. Hold the pole sideways to the pole and grip the pole with your near-foot in the inner thigh and tibia area. After that, lower the top of the body down and grip the pole with the armpit. Lower your head down. If you hold on well, keep your hands back, keeping your armpit, hip, and shin together.

Bonus Move: 11. Barrel with wide grip

We know this was a ‘top 10’ moves article but why not enjoy one last move for the road?!

Technique of the element:

To perform the barrel with a wide grip:

  • Stand facing the pole, grip the pole with your hands with a wide grip, the lower arm with the ring facing down straight (but do not turn off your elbow).
  • The upper arm with the ring facing up is bent about 90 degrees in the elbow. Watch your wrists, do not let them twist.
  • Next, raise the bent leg and the lower arm of the same side and press the front of the thigh against the pole.
  • At the same time, tilt the body slightly towards the lower arm.
  • Then, hold on firmly to the pole and gently lift the second leg upwards and press the front of the hip against the pole.
  • At the same time, lean towards the lower arm. Hold this so that your belly presses against the pole too.
  • As you enter the barrel, your lower arm slips slightly down and your upper arm straightens (but not completely).
  • Try to keep the body parallel to the floor.

You have made a barrel with a wide support grip!

 

Tips for beginners

  1. Wipe the pole all the time. Before, during and after training, wipe the pole with an alcohol solution and a soft cloth at all times. This will help to keep the pole dry all the time for a better grip on your skin. This means that there is less chance to get injured, and in general, it is easier to perform tricks and elements on a dry wiped pole.
  2. Wear shorts and a top. Many beginners are embarrassed to wear suitable pole dance clothing in the first few lessons. Don’t worry! This shape will allow you to stay on the pole better and not to slide. Again, it’s safer than training in leggings and T-shirts. You’ll always have to make hooks under your knees, armpits, waist level, and between your thighs. Doing this with your skin open is much easier.
  3. Think about magnesia. Many pole dancers use a special remedy for dry skin – magnesia. It’s the same substance that bodybuilders use, for example, to lubricate their hands to take the weight of the barbell. In the case of the pole, magnesium powder like this one on Amazon is most suitable. But if your palms are dry enough without it and do not sweat, try without it.
  4. Don’t worry if you can’t do something at first. In the beginning it can be difficult. But with a little effort, you will not notice how progress will become more obvious not only for you but also for the coach. It won’t be so difficult for you to do climbing, you will be able to do a variety of twists and beautiful handstands after a few weeks of training. The main thing is to keep your hands up and work on yourself. Remember, nothing is easy to start with and you will definitely succeed with some effort!

 

When you’ve mastered these starter pole moves, it’s time to take a look at intermediate pole dance moves.

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