Learning pole dance at home can be caused by many reasons. Now we’re all #stayhome because of COVID-19. But at normal times, home classes are also very relevant. You can fully train pole dance at home on your own, or you can practice in addition to your training in the dance studio. In addition, it is very convenient, because you yourself choose when and how much to train, and also do not waste 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.
Learning Pole Dance at home with a Pole
If you have a pole installed at home, you can, of course, take online lessons, paid and free, on your own.
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 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:
We propose you to check out some of our favorite pole dance home workouts:
Let’s train Pole Dance Spins:
Popular paid online courses:
- Open Dance Academy.
- X Pole TV.
- Courses on Udemi.
- Studio Veena.
- Danna’s Online Pole Dancing Course.
- Pole and Aerial.
We have chosen the best poles for home use. Check out the details.
Regularly train basic elements
Pole dance requires ongoing support for your fitness. You must constantly train the basic elements on both sides. Some of these elements are:
- chopper (invert V, straddle);
- the hang on the leg;
- basic Climb;
- basic spins (chair spin and variations, soldier, frog).
This is a base that needs to be done regularly.
When training 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.
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 – it is inexpensive, but can almost completely replace your pole for grip training. I think there’s no need to explain how to handle a hand-espander ?.
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 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 sheet work
Your main assistant in balance practice is swallow exercise.
For an advanced level, try to stand on the half finger.
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:
- How to do the splits?;
- Stretching to Lose weight;
- Exercises for stretching the back
- Stretching the back of the knee
So, Dear Pole People, we hope, this article about home pole training was useful for you.
Write down what was good for you.
Perhaps you have tried one of our proposed home training sessions, then write how it feels?
You can also leave links to other online trainings and courses – we will be glad to collect on this page full information about pole dance lessons at home!
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.
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. This is a traditionally male sport, but in recent years women have been actively taking part in performances and competitions.
Watch the video below and if you are already familiar with Pole Dance, you will definitely notice familiar elements such as cupid (Peter Pen), mantis, Inverted Crucifix, etc. It’s just that in Mallakhamb there are also elements of yoga.
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, it is a men’s sport, existing and still popular today.
It should be noted that for performances on the Chinese pylon two pylons are often used (as in the competition scenes on Pole dance) to jump from one pylon to another. You can also notice familiar tricks and elements such as Inverted Crucifix, The Chinese Flag, Chinese Pole Split, Shoulder mount, etc.
Europe, Maypole dancing
Maypole dancing is a pagan dance of fertility during which young girls danced around the May tree (any high tree or pillar) decorated with flowers.
Africa, tribal traditions
In a sense, the ancestor of 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.
- 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 clubs in the U.S. and Canadian have started installing poles in all the clubs for this kind of performance.
- 1980. Active period of distribution of strip clubs with poles, where half-naked girls, who performed in thematic outfits, perform. At the same time in 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, girls, 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 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 the 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 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, focus on athleticism and artistry, rather than on the sexual appeal of the performer. In some competitions, clothing, and shoes made of leather, latex, lacquer are prohibited.
- The 1st Pole World Championship was held in 2012 and only 43 athletes from 14 countries took part in it.
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.
Thus, 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, 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.
If you’re planning on dancing, you’ll need special clothes that are characterized by certain materials and tailoring. If you’re planning to study 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.
General principles of choice
First of all, when choosing a dancing suit 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.
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 indestructible, even if it is washed every day.
And the most important thing is that you should like yourself in your dancing clothes. It inspires you to more productive training and just cheers you up in the lesson.
You may need ballet shoes with an open or closed-toe and stripper boots for training. But if you’re uncomfortable with the high heels stripper boots, you can do with socks.
High hills are most often needed for exotic pole dance classes. Beginners can 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 not to get injured during the performance of dance elements.
Form for training on the pylon
Then, after warm-up, you will need special shorts and top, because for the exercise on the pylon you need a good grip of the skin with the pylon.
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”.
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 pylon. 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 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.
Clothes for exotic pole dance
For exotic pole dance classes, you can wear both shorts with a top and sometimes leggings.
Clothes for Pole Art
The pole art dance will be adorned with a long silk skirt or other lightweight and soaring fabric.
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 has the property of burnout.
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 jewelry: rings, necklaces, and bracelets will scratch the pylon and prevent you from exercising effectively.
- basic spins (chair spin and variations, soldier, frog);
- basic climb;
- fairy sit;
- basic plank;
- hello boys;
- hood ornament;
- martinis glass;
- outside/inside leg hang;
- barrel pole move using the split grip.
So, let’s take a closer look at the basic beginner pole moves and exercises.
Beginner pole spins
We’ve chosen a few simple spins that look beautiful and spectacular. Most likely, you will be taught to perform them in the dance school at the first lesson on pole dance sport.
The first basic spin is the chair spin.
It is carried out at the initial level on two hands: the arm close to the pylon is flat and held on top, the second – at a level or slightly below the chest level at point-blank range. You’re doing a little swinging with your foot away from the pylon, and as soon as you start spinning, you tear off the other leg from the floor, bending both legs in your knees as if you were sitting in a chair. Looks like it:
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 plastic and elegant.
The spin is performed both on a static pylon and on a rotating pylon. In the course of training, when your hands and grip will become stronger and stronger, you can try the chair spin on one hand.
Front and Backward Frog
Forward spin frog. Grasp the pylon with both hands, as in the previous exercise. Then we make a swing forward and around the pylon, grab the pylon under the knee with leg close to the pylon, release the second leg and connect both legs by socks. It turns out the posture of a frog:
The element also has a variation of the execution backward. Note that the starting position in this twist is different: the arm close to the pylon is at eye level and has a grip on the pylon in the armpit area. The far arm is flat and holds the pylon above the head. In this position, you push your feet back and when you start spinning, clinging to the pylon with your near-foot under your knee and bring your socks together.
– it is an important link between more complex tricks in compositions and dance numbers. To perform it, we stand in front of the pylon. We 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 we push our feet off the parquet and at the same time pull up on our hands so that our hands are at the chest-neck level. In the flat position, we spin in the “soldier” position.
The following elements, in addition to plastics, will require you to have small skills in acrobatics.
To make a climbing up the pylon, lay one leg up on the pylon slightly diagonally that way with the inside of the knee and ankle pressed against the pylon. Feel the grip on the pylon. Place your hands as high as possible by grabbing the ring upwards. You should place the second leg in front of the pylon on the back of the shin under the heel. Clamp the pylon with your tibia and knee sides. Make sure the front foot is tight and not beveled. The next step is to straighten the body by holding the pylon with your hands and feet. Hands bend and the body leans against the pylon. 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, caught the pylon by your ankles. Then, with your back leg push away from the pylon to move the clutch into your knees and repeat all the movements you’ve already done before: straighten up, move your arms, tighten your legs, move your knees.
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 pylon diagonally. The use of an elbow allows you to put your knees right at once and avoid pushing them away from the pylon.
Stand facing the pylon. Grasp the pylon with both hands as high as possible by grabbing the ring upwards. Lift your legs forward and squeeze the pylon with the inner thighs. Straight legs are crossed in heels. Twist the pelvis towards the lower leg. Next, bend the legs and move the feet towards the upper leg, tilting the body slightly in the opposite direction. After that, lower the arm far from the pylon to about the abdomen level and gently move the front arm of the pylon to the side, grabbing the pylon with your armpit. If you feel confident in this position, lower the other arm to the side. You have completed the bird element!
First, we recommend that you learn how to make the horizon on the static pylon from the floor. Stand as close to the pylon as possible and grip the pylon with your bent hands at about head level. Pinch your stomach to the pylon and raise your legs forward on both sides of the pole and squeeze it with your thighs, turning your pelvis one way, for example to the left. The feet are crossed and the heel of the upper leg prevents it from sliding off the lower leg. The toes are pointed. Next, while keeping the body twisted, lower your hands down the pylon and then gradually straighten them out. After – let go of the hand of the same name lower leg (in our case – left leg) aside. So you hold the pylon with your right hand and hips, the body straight or with a slight bend back.
If you feel that your thighs are not gripped enough with your pylon, 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, going down, you will reach the desired position.
Perform a base climb, clamp the pylon 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 pylon. Next, tilt the hull harder towards the lower leg and grip the pylon with the same name hand just below the thigh with the ring on top. Continue to hold the second bent arm approximately at the head level. Next, you should feel the grip of the lower leg’s thigh on the pylon, never carrying the weight on the lower hand. We should not sit on the hand, it only helps a little. Turning the body backward by straightening the upper arm will allow for a better hip-to-pylon grip, which means that the grip will be enhanced. If you hold your thigh and hands with confidence, try to tear off your upper leg slightly from the pylon. Feel whether you are holding on to your hip or hand. If at the expense of the brush, go back and check your exercise technique.
If it is possible to hold on to the hip, move the upper leg to the side in the “spread” position.
Hood ornament (Cricket)
For static execution of the element, stand sideways to the pylon as close as possible on your fingers. Grasp the pylon with your near armpit and far arm straight arm as high as possible. Near-arm bent, elbow facing down. Now cling to the pylon with your near knee. That is, press a straight leg in front under the knee, then bend it. The knee looks down, the pelvis looks forward. Now, holding by your arms and under the knee, raise the far leg and move straight back and lean back to the pylon with your ankle.
If you feel confident in this position while holding your armpit by the pylon, try to release your near arm and straighten it in front of you. Then you can try to straighten both of hands. As you learn, perform this element after climbing upstairs.
Chopper (Invert V, Straddle)
The chopper element is available in two versions: using a swing and power chopper.
For beginners, it is very important to develop strength, especially the muscles of the press to further perform the trick elements. We offer to train a power chopper at each training session and in due course, you will not notice how you will start to lift legs with ease by muscles of the press.
So, clamp the pylon with your armpit and put your feet in front of the pylon. Hold the pylon with your arms bent approximately at eye level, the far arm is higher, your elbows are directed down. Next, slowly raise the kneeling bent legs to the sides and lower them back down. The body in this exercise remains stationary. Perform 10 times on each side.
When you feel that this exercise is not difficult for you, start trying to bend the body back after raising your knees in the chest. That is, keeping your legs pressed against the body. You ended up head over heels. The only thing left to do is to level your knees. You are in the chopper. Then do a power gang – start bending your arms, as if pulling the body back upward and lowering your legs down.
It is very important to carry out the power elements on both sides!
Later on, you can practice this trick without bending your knees when raising your legs. Lifting smooth legs in the position of the chopper you will use the press even more.
The chopper using a swing is performed as follows: grab the pylon with your bent hands approximately at eye level, the far arm from above. Step forward with your near leg and grab the pylon with your armpit at that moment. Next, your far leg rises to the top. Now let’s add the push of the near leg and the swing of the far leg. Try to swing not on the pylon, but a little away from the pylon and raise the pelvis upwards when swinginging. In the position where the fly leg is at the top, start moving the support leg upwards and hold the chopper.
Lift and lean the straight leg to the front surface of the pylon under the knee and bend the leg. Then, while holding a good knee grip, lower the pelvis down, increasing the area of grip on the pylon. Hold the pylon with both hands and the near one on top. After – raise the far leg and move it straight from the front of the pylon, press it against the near leg, the stretched foot looks up into the diagonal. Now the elbow hooks at the back of the pylon and with the palm of your hand holds the straight leg from the front. If you’re sure you’re holding on well, take the other hand aside. You’ve made a martini!
The hang on the leg
The base hang on the far leg
- 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 pylon under your knee and bend your knee as tightly as possible.
- Move the lower leg back straight, but make sure you stay on the pylon well with your knee and side. Also clamp the pylon with the armpit of your near hand.
- If you feel confident in this position, gently move your hand backward first, holding the pylon 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
If you hold the pylon 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 pylon. Leave it slightly behind. Hold the pylon sideways to the pylon and grip the pylon with your near-foot in the inner thigh and tibia area. After that, lower the top of the body down and grip the pylon with the armpit. Lower your head down. If you hold on well, keep your hands back, keeping your armpit, hip, and shin together.
Barrel with wide grip
- Stand facing the pylon, grip the pylon 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 of the lower arm of the same name and press the front surface of the thigh against the pylon, feel the clutch.
- At the same time, tilt the body slightly towards the lower arm.
- Then, hold on firmly to the pylon and gently lift the second leg upwards and press the front of the hip against the pylon.
- At the same time, lean towards the lower arm. Hold the hull in the grouping position so that your belly presses against the pylon 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
- Wipe the pylon all the time. Before, during and after training, wipe the pylon with an alcohol solution and a soft cloth at all times. This will help to keep the pylon 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 pylon.
- Wear shorts and a top. Many beginners are embarrassed to wear such frank things in the first few lessons. Don’t worry! This shape will allow you to stay on the pylon 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.
- Think about magnesia. Many pylonists 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 pylon, liquid magnesium is the most suitable powder. But if your palms are dry enough without it and do not sweat, try without it.
- 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. And you will definitely succeed!