pole

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!

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.

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.

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:

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

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.

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.