How to be good at pole dancing
How to structure your training to get better at pole dancing
learning pole dance pole dance pole dance lessons pole dance lifestyle pole dance routine pole dance tips pole dance training Jul 16, 2021
No matter if you are a beginner or advanced pole dancer, there is always a way to improve, especially when it comes to training on your own.
The perfect frequency would be to take a few classes in the studio and then be able to train independently to delve into certain tricks and sequences, so that you have a complete program that will get you to your pole goals.
For example, having the pole at home or being able to take advantage of time alone in the studio will serve to do that.
But, how do you not get lost in the myriad of things you want to try or improve?
To get your training more effective, and do not get lost among the many things you'd like to do, create a bit of a structure in advance.
1. Give yourself a timing.
It's helpful if you know you only have one hour, so as you use it at your best.
But even if you have more time, it helps you not to get lost on the track and be sure that you accomplish more. So 15' warm up, 5/10 minutes conditioning, then combos, and close everything with a real stretching, as you'll be warm, and your splits will be easier.
2. Focus on one goal, think about what you want to get today.
Just choose one goal, one thing. It can be a trick you never tried, a new challenge.
Or one old thing that you want to master, full, clean and smooth.
You may even not start training on that, you can start wih something easier.
But don't forget to fully train on your goal.
3. Always remember to perform each trick on both sides, as we have explained here.
4. Have fun!
It may seem obvious, but it's really not. Sometimes, we want to get to our destination so badly that we forget to enjoy the ride. Having fun while doing it, even if you feel the pain of some positions or you don't succeed in a figure will be the fuel to continue your discipline of training every day.
Last but not least, dedicate a few days of the week to rest: not only to recharge your energy but also because proper rest will help prevent injuries.
Also, you can try our program on MPDS ONLINE STUDIO and rock it!
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The Life-Changing Possibilities of Pole Dancing
When I started pole dancing, I was looking for a stress reliever. I had settled into a routine that mainly seemed to consist of, well, just work. This kind of one-track commitment was new for me: I grew up involved in activities ranging from gymnastics and dance to soccer and track. I knew I needed to try something different, to get myself motivated to move my body in ways that would bring me joy again.
I had tried pole dancing a few years back, and I remembered loving it, but classes were just too expensive for me to go consistently at the time. Now, with my first steady job post-college, it seemed like the right time to return. I tested out various places until I finally found my go-to: Brooklyn’s Finest Pole Dancing, a cozy studio on Carroll street. Not only was it a five-minute ride from my apartment, but I appreciated its intimate feel, and how Vel Francis, the studio owner, gave everyone individual attention. Her studio felt like a work-out and a therapy session all in one because of the diverse clientele that started to feel like family as we chatted during warm-ups. It became clear that this time was a collective sigh for all of us, whether someone wanted to blow off steam after work, or they were getting in some me-time after dinner with their kids. For me, simply entering this space was a relief because it had nothing to do with my job, family, or friends—it was a place of possibility where I could focus on whatever I wanted to achieve physically, emotionally, and with community.
I took Vel’s beginner class three times a week for three months until I moved up to intermediate/advanced and spin pole classes. Before I moved up, I would stick around to watch the advanced classes, studying their movements and meditating on how I would one day do those tricks with them. When I flew home to Chicago for long weekends or holidays, I would always make sure to visit Fly Club Chicago, my pole home away from home, for Divine Em and Caitlin Marco’s bubbly and inviting energy and range of classes.
As I became more obsessed with pole, I felt my strength and confidence increasing (I swear, no one will hype you up the way the pole community will!). But most importantly, I was healing.
I suffered from PTSD my senior year of college after I was in a near-death accident. Fitness had always been my way of relieving stress, but injuries to my ribs and head meant that higher impact activities were out of the question. I fell out of touch with my body as I searched for other ways to relieve the new anxiety within it. Poetry served, and eventually gentler practices like yoga and salsa dancing did too. Pole marked a new phase in my healing, showing me how I could feel both emotionally soothed and physically strengthened at the same time.
Pole has helped me feel in control of my body as I live in a society filled with people trying to police women on what they should and shouldn’t be doing. It’s also helped me reconnect to my inner child, providing a space to play and try something new, a space to push past fears when it comes to mastering new tricks—a mentality I now apply to everyday life.
Thanks to virtual classes, Youtube, and Instagram videos, I’ve been able to continue growing as a pole dancer during the pandemic. My mother helped me install an at-home pole—bolting it into the ceiling—in our attic after I found a 7 foot, 45 mm version on Xpole. (The activity has clearly found fans amid quarantine—when I first looked for a pole, they were all sold out.) It’s been a reliable opportunity to rest my mind, since it requires my full attention and presence—I can’t check my phone when I’m spinning by one leg! Being able to throw on any song to fit my mood and just float during my pole sessions has been a constant reminder that, no matter how much is out of my control, what is in my control is my mind, body, and joy.
Below, three pole dancers who have inspired my journey share why they started the sport, what kept them going, and what it’s meant to them in this past year.
AnnaKia is a professional aerialist who has danced on tour with Summer Walker. She’s the owner of HouseOfBaelien, an online vintage store filled with statement pieces.
Why she started pole dancing: I started pole dancing in 2012 after a really hard year of battling depression. Not only was I dealing with the loss of my father, I was also struggling with the loss of my identity. At the time, I felt like I no longer knew who I was anymore because I had always been identified and introduced as Dr. Jackson’s daughter. I was utterly lost! After the umpteen day in my room, alone and unsure, I ran across a pole dancer on YouTube and I felt a “that” spark of excitement. It was the first time in what felt like a long time that I felt anything other than sadness. I looked up my first class and it was history from there.
What pole dancing has meant to her this past year: Pole dancing has been so many things to me at so many different times. It's giving me life, given me friends and new family, it gave me access to my sensual self that I never knew. It’s been heartache, my source of income, my passion, a visual representation of me and what I am going through internally. It has saved me! During quarantine it’s only strengthened the bond and connection I have with pole. It keeps me grounded in the waves of my emotional self.
Her advice to those who want to start pole: My best advice when it comes to people who want to try pole is: Do it! Look up studios in your area and take a class. Don’t talk yourself out of it by saying my body isn’t ready, I am not strong enough, not small enough. Pole is for everyone and every body! As a whole we want to welcome everyone into our little piece of heaven.
Franklin is the founder of Black Girls Pole, a global community and movement diversifying the pole community by inspiring and educating women of color about pole.
Why she started pole dancing: I started pole with a friend just as something to try, but here I am 13 years later and it is a major part of my life and has become my business.
What pole dancing has meant to her this past year: Pole means confidence and empowerment to me. The amount of confidence and strength you gain by doing this sport is rewarding on so many levels. Pole to me in 2020 has been very humbling. I have been a pole dancer for 12 years. I became a mom this year and getting back into it after having a baby has been challenging! I appreciate my body so much more now for how strong it is and also learning to give myself grace as I gain my strength again and fall in love with this new body!
Why she thinks you should try something new this year: 2020 has been unlike anything we have ever imagined, so I think now is the time to reimagine hobbies, businesses, and what you will have done or created when we come out of this pandemic. There is no time like the present to try something new and see where it takes you!
Picone is a pole dancer who has danced, alongside AnnaKia, for Summer Walker’s tour.
Why she started pole dancing:
My best friend convinced me to come to a pole class just before we graduated from college. I was in one of the lowest places of my life, recovering from a cancer diagnosis and an emotionally abusive relationship. I resisted going to the class wholeheartedly and thankfully was outvoted by my friends. The first few classes were difficult as hell because they forced me to confront many of the effects that the years prior had had on me mentally and physically. And yet the pain of confronting that disappeared into thin air the moment I found out I could invert...realizing my strength in that moment was the moment I knew I would pole for the rest of my life.
What pole dancing has meant to her this past year: Pole has provided me an outlet to press pause on the world in a lifesaving way. I’m sure many of us are familiar with the loop of anxious thoughts and negative self talk that often plays on repeat in our heads. Pole has been the only outlet in my life thus far that quite literally brings my thoughts to a stop and allows me to bathe in silence for a period of time. It’s also allowed me to give myself permission to grow into—and to embrace—my power in ways that I am incredibly thankful for.
My relationship with pole has waxed and waned over the years and that hasn’t changed in 2020. That being said the moments that I have reunited with pole this year have been some of the greatest exhales; they’ve equipped me with the strength to persevere when I struggled to see the purpose in pushing forward.
Something she wants you to know about pole dancing:
For the past couple of years one of the main messages I have tried to communicate to my audience is: respecting where pole dance came from. There is a longstanding practice in the pole industry that attempts to separate pole dance from stripping and sex work and to vilify the two. Many fail to realize—because we often aren’t taught in the places we learn—that the art of stripping is a huge part of what laid the groundwork for the art form that us polers have today. And respect should be paid along every step of one’s pole journey.
What is Pole Dance and how to start dancing
Pole Dance is a harmonious dance performed on a metal pole (pylon). It combines elements of acrobatics, choreography and gymnastics. This direction does not need strong physical training, all the required skills and abilities are given during constant training. It is often confused with striptease and pole dancing, but in reality there is nothing in common between them.
Greetings, dear readers. If you are here, then you have the opportunity right now to learn about such a dance as Pole Dance. Classes on the pylon attract modern girls and women, draw them in and fall in love with themselves. The multifaceted Pole Dance gives meaning and fulfillment over time, a thirst for achieving new goals. It gives fans more and more opportunities to develop themselves, to be more attractive and stronger. nine0005 What is Pole Dance?
In pole dance, a pole or pylon serves as the main working element, a sports equipment on which various tricks are performed. In striptease, a metal pole is a decorative detail, the stripper dances next to it, doing simple dance moves - no complicated tricks are performed here.
Pole Dance is a physically difficult pole dance that can be safely attributed to a power sport. Young girls, women of different ages and even children can do it. By the way, men can also practice on the pylon, perform power elements of increased complexity. nine0003
Standard Pole Training
As a rule, Pole Dance classes for beginners begin with a warm-up to prevent sprains and all sorts of injuries. A good start makes pole training safe and effective, prepares the ligaments and muscles for loads and twists. Then it is allowed to start performing simple elements of the dance. When the body is well warmed up, stretching is done (static and dynamic).
Flexibility is important for performing the main number of elements on the pole, so stretching is in every workout, after warming up and at the end of the session. A force load is placed on the prepared body. A lot of energy is wasted here. To perform heavy tricks in pole dance, the use of a mat is provided. After a power load, the trainer does stretching and a hitch. nine0003
Tips for pole dance beginners
Pylons for training are dynamic, which are spinning, and static. There is an erroneous opinion that it is better for beginners to practice on a spinning pylon. Beginning dancers are advised to start doing dance elements on a static pole. It may be more difficult, but it’s faster to make progress, get stronger and develop a muscular corset. The issue of choosing clothes for pole dance for practicing on the pylon is also of interest to beginners. Everything is pretty simple here. For the first workout, you don’t need high-heeled shoes and expensive uniforms. Initially, a t-shirt, shorts and socks are enough. nine0003
In the future, you can decide for yourself what you want to wear for training in Pole Dance. For the first lesson, it is not at all necessary to bring magnesia (liquid chalk to improve grip with the pole) or gloves. Just try to come to the lessons for beginners and in practice understand whether special tools are needed or not. When hands are held tight without anything, gloves and magnesia are not needed. In addition, the coach will tell you what would be the best option in a particular case.
A big problem for beginners is bruising. Without them, the first workouts are unlikely to do. It will take some time to put up with them. To alleviate the condition and quickly improve the appearance of the body, you can use special ointments, such as lifeguard 911, troxevasin, badyaga. Time and patience will help in the fight against bruises.
IMPORTANT! Before starting pole lessons, it is important to check your health condition. There are a number of diseases, due to which the doctor may prevent you from training. That is, you need to consult a specialist, especially if you already have any health problems. nine0003
Varieties of Pole Dance
Today there are three main directions of Pole Dance:
- Exotic. Here, the emphasis is on strength elements in a percentage ratio of approximately 70 to 30. In addition, the bulk of the dance movements are performed on the floor. This kind of pole dance is characterized by plasticity and eroticism. At the same time, there is no undressing in the exotic.
- Art. The direction is characterized by a harmonious combination of power elements and choreography. The emphasis is on the technique of performance, the quality of tricks, and the outfit of the performer. The classical understanding of the direction is pole dance as an art. nine0033
- Sport/Fitness. The most difficult variety of Pole Dance. In the performance of the pole dance, approximately 70% of the complexity and quality is given.
Why should everyone try the pole?
Paul Dance makes you constantly work on yourself, your body, hone your own skills, fight fear and pain. This can hardly be called a disadvantage of this type of dance, since there is a goal, work and victories.
In training, music and movements allow you to relax, relieve negativity and nervous tension. On the pylon you become more graceful, stronger and more flexible, and also much more confident in yourself. Pole Dance is the art of controlling your own body, which always needs care and love. This is lightness and endurance, a slender figure, which you get as a reward for perseverance and work in training. By the way, the successful half-dancer Anna Eliseeva agrees with this. nine0003
Pole sport is a combination of useful and pleasant. This projectile serves as a simulator that allows you to keep your body in good shape, lose weight, and build muscle strength. In the process of training, the body receives a great physical load on the main muscle groups, especially on the back, arms and abs. Pole dancers work within their own limits, their muscles develop rapidly, and the body tightens and becomes attractive.
When practicing on the pole, the joints and ligaments become healthy and flexible, since in Paul Dance the main part of the elements is based on acrobatics that require great effort and fantastic flexibility. Thanks to this feature, this type of dance can even be compared with ballet. nine0003
What is attractive about pole dance is that the dance gives a thrill to the audience and the performer, based on various elements of acrobatics. Amazing tricks on the pylon for the most part are the meaning of this direction, they are the subject of admiration and envy. To perform them, you need to develop balance and coordination, strength and flexibility. Having mastered a new trick over and over again, you can congratulate yourself on the victory over pain and fears.
10 tips for beginners to know
1. What is the essence of poledance?
Poledance is a dance that combines elements of choreography, acrobatics and gymnastics. Do not confuse Poledance with the usual striptease or strip plastic, because during this sport there is a significant physical load. It's like gymnastics on the bar, only the pole is upright.
Pole dancing is especially suitable for women who often slouch. It has a good effect on muscles and joints. Therefore, by exercising regularly, you will achieve a beautiful posture and, as a result, an easy gait. nine0003
2. How does this affect my body? Why is poledance good for health?
Pole is a great exerciser for arms, legs, back and abs. Poledance not only helps to get rid of complexes, it teaches you to move beautifully, improves stretching and endurance, and also helps to lose weight and make your figure slim. During the exercises on the pole, you lose a large number of calories, the muscles are tightened and strengthened. Active movements speed up the metabolism, thus increasing energy consumption and forming a beautiful body. This happens almost imperceptibly, because during the dance it is much more interesting to form relief muscles and beautiful skin than sweating in the gym. nine0003
3. What do I need to bring to my first poledance class?
Pole dancing involves serious physical activity. Therefore, before each lesson, we warm up all the muscles of the body, joints, do stretching exercises. This requires clothing that will cover the entire body, thereby retaining more heat. Therefore, for a warm-up, we recommend using long T-shirts, T-shirts, leggings, leggings. A good warm-up, when all muscles, ligaments and joints are involved, allows you to avoid serious injuries and sprains. nine0003
In addition to warm-up clothes, you need to have a uniform for training - a short top and short shorts. The body must be in constant contact with the pole, so this is the kind of equipment that is needed. In long clothes, you will not be able to stay on the pole.
4. How are poledance classes at your school?
All our classes start with a warm-up. First comes a set of exercises for warming up the muscles, then stretching and flexibility exercises, then for strength in the arms, back, etc. Next, we proceed directly to classes with the pylon. nine0003
Pole dancing requires a special approach. Our teachers work with students who have different physical fitness and expectations from the lessons. In our classes, we learn tricks, twists, stalls (dance on the floor, near the pole) and learn to combine all this into a beautiful, graceful, feminine and sexy dance.
In our school, you can start poledance without being physically fit. The program of our classes is designed so that you first master the basics with a gradual increase in intensity and load. You yourself will not notice how, after a few lessons, you will already be able to perform tricks that previously seemed unrealistic. nine0003
5. How is the Polepassion school different from other similar schools in Kyiv?
The Polepassion School takes place in small groups of up to 7 people. When attending a poledance class, you can be sure that no one else will take your pole! You will dance on it 100% of the time, that is, a whole hour.
Teachers, true professionals and experts in love with their work, as well as an individual approach distinguishes our school from others of its kind. These benefits allow you to exercise effectively while developing strength, sexuality and flexibility! nine0003
We have an affordable price! You can sign up for a trial class to see if you want to continue with poledance. You will have the opportunity, for a nominal fee, to try your hand at the art of pole dancing, and then make an informed decision. Check out all the necessary information on our website, look at the photos - we are waiting for your call!
6. Tell us about CrossFit training - what is it and what are they for?
CrossFit - a word of English origin: cross - cross, combine, force; fit - in good shape, strong, healthy. There is no exact analogue of the word crossfit in Russian. CrossFit is a broad concept, it is a set of training, a fitness exercise program designed to work with all muscle groups, which brings up the strength and endurance of an athlete. nine0003
When the need arose for training suitable for any sport and people of all fitness levels, CrossFit was born. This technique includes the techniques of such sports areas as light and weightlifting, gymnastics, bodybuilding, powerlifting.
CrossFit is a complex of trainings for the work of various muscle groups (sometimes several at the same time) with high intensity. CrossFit develops not only the muscles of the athlete, but also trains the heart muscle, respiratory system and brings up the overall endurance of the body. nine0003
7. Don't you think CrossFit is too aggressive for the female body?
Many women feel that CrossFit exercises are not suitable for their fragile bodies and they will not be able to withstand training. Fortunately, these fears are unfounded. You can train, having any physical fitness, and at any age. You have the opportunity to independently select a load for yourself, based on your own feelings.
How useful is CrossFit for women? A variety of exercises and the high intensity of their implementation affects the metabolic rate, so the body begins to actively burn subcutaneous fat. Interestingly, this state is maintained even after the end of classes, for several more hours. CrossFit for women is an effective way to quickly get rid of excess weight and put your body in order. nine0003
8. Are there any health restrictions, such as CrossFit? How do you follow this?
Given the high intensity of this set of exercises, of course, there is an extensive list of contraindications. Simply put, CrossFit can be done by those whose health does not cause any concern. However, below we provide a list of contraindications when it is absolutely impossible to do CrossFit:
• Diseases of the cardiovascular system; nine0005 • Pregnancy and breastfeeding period;
• Any recent trauma;
• Recent surgery;
• Pathology of the musculoskeletal system;
Do not underestimate the upcoming load and before deciding to do CrossFit, you should consult a doctor.
Before class, the trainer asks about various illnesses/injuries/general fitness; then he explains safety precautions, and before starting the lesson, he shows how to perform all the exercises: how to do push-ups, pump the press, legs, etc. correctly. nine0003
9. Tell me about exotic poledance? What is this direction and what benefits does it bring to the body?
Pole Dance Exotic - one of the types of pole dance, aimed not only at the study of tricks and dance sequences on the pole, but also at the development of plasticity and sexuality. Pole dance exotic (floor dance exotic) includes the study of the elements of strip plastic and strip dance.
Exotic Pauldance is, first of all, a dance that symbolizes women's freedom, joy, femininity, theatricality and artistry. All women who want to discover new facets of their character and their sexuality, regardless of age, height and configuration, can practice this dance . nine0003
10. Do I need to have some basic physical fitness to practice pole dancing? How do you select students for your school?
Being physically fit is an advantage, but not a requirement to start training. Most people who have expressed a desire to take up pole dancing have no sports or dance experience.