How to get good at pole dancing fast

Learn pole faster! 8 ways to maximise your training time (Part 2) – The Pole PT

When you try that cool new spin and feel as coordinated as a giraffe stepping off a waltzer?

Yup. Welcome to the wonderful process of learning a new movement pattern.

In my last post, we looked at how our brains are programmed to acquire new skills and learn new movement patterns, and why we get that bumbling giraffe-like feeling when we start to learn a new move.

Today, I want to go beyond the theory and show you how you can use that knowledge to adapt the way you train for pole, so you can practice your pole skills in the most optimal way possible.

If you missed part 1, you can scoot back for a quick catch up here.

All caught up? Right then, let’s crack on!

As promised – here are 8 ways you can speed up the skill acquisition process (in other words: learn pole faster!).

#1 Practice new skills at the beginning of your training session 

Learning new skills that are still in the cognitive stage (the one that requires lots of conscious effort) is exhausting for our central nervous system, so trying to practice these moves in a state of physical exhaustion at the end of your training session isn’t going to be productive.

It’s best to practice new skills at the beginning of your training session, while your body and brain are still fresh.

And make sure you warm up first! A progressive warm up not only helps to prevent your muscles from injury but also primes your neuromuscular system for optimal learning and performance.

When you’re in a more fatigued state, at the end of your training session, that’s a good time to practice the moves you’ve already completely mastered – this will help to further solidify those skills.

#2 Get out of the #nailedit Instagram pic mindset 

We’re all guilty of this sometimes… considering a move ‘nailed’ once you’ve managed to take a picture of it, however ungraceful the entrance and exit of the move.

You know, the ones where your mate has to pass you a foot, or hold you in place until the last moment and regrab you in a mad panic as soon as the photo is taken. Yeah, yeah, don’t pretend you’ve never done it.

Having an ever-growing ‘want list’ of moves is one of the fun things about pole, but too much focus on ‘ticking off’ moves on your list without taking time to truly understand the movement will not give your body and brain a chance to go through those important stages of skill acquisition.

Instead, strive to dominate that new move. You want to OWN that flatline Scorpio – not just be able to eek your way into it for a photograph. If you’re a massive social media hound, try to get into the habit of posting videos instead of (or as well as) photos – it will force you to improve your entry and exit and really help to hone your technique.

Remember that it’s mastery of the movements that will make you a great pole dancer. NOT getting a move once for an Instagram photo and then moving onto the next thing.

#3 Stop avoiding those moves you suck at 

I know it’s hard to force yourself out of your comfort zone and practice those moves you don’t enjoy.

But if you suck at superman and don’t practice it, your body’s motor programmes for that move will never develop beyond the cognitive stage. It will require more conscious effort and will always look sloppy. In other words, your superman will look like shit unless you practice it regularly!

Great athletes make a dedicated effort to turn their weaknesses into strengths and plug any holes in their skill set.

#4 Practice conscious proprioception

Kinesthesis (proprioception)—or body awareness—is the internal sense of our body positioning in space.

When poling, our brains subconsciously process sensory information—which is primarily visual (checking your position in a mirror or looking up to see which leg is where) and touch—the feel of the pole in your hands and on your skin, to determine where our limbs are in space. Our brains are constantly processing all these signals and making tiny adjustments to our positioning to keep us balanced and gripped on the pole.

Pole is extremely tactile in this way.

All of this processing happens when we’re doing everyday activities too, but it happens subconsciously. When trying to learn a skill that involves being upside down hanging from a metal pole by your knee pit, this process requires a lot more conscious effort.

As a beginner, when first learning a leg hang, for example, we might understand the general feel of the move, but only enough to know – ‘yes, I’ve got enough grip, I feel safe’, or ‘nope, I’m sliding down to my death’.

More advanced pole dancers have extremely well honed proprioceptive awareness in this move. The feeling of whether or not they have grip isn’t something they have to consciously consider anymore. It’s automatic.

Of course, this body awareness comes with practice, and improves as we move through the 3 stages of learning, but proprioceptive awareness is a mental skill you CAN develop.


By actively trying to be aware of what the move feels like when you get it right, and how differently it feels when you do it wrong.

Consciously compare how it feels and ask your instructor and fellow students how it feels too, as they might help you to understand minor tweaks in body positioning that can make such a massive difference to a pole move.

With this conscious effort, you can correct and improve much quicker than if you just go through the motions and keep trying and trying without success. If you keep repeating an incorrect movement pattern over and over again, eventually that incorrect pattern will become the learned motor programme for that move (which is very frustrating to have to undo later).

#5 Visualise moves and transitions when you’re off the pole 

Once you understand the movement pattern of a move or combination, and what it feels like to do it correctly, there are some studies (see video in part 1) that show you can improve your performance of that movement simply by thinking about it.

Google ‘Visualisation for sports performance’ and you’ll find a crap tonne of information on this.

But you can try this mental rehearsal at any time. When you are settled and free from distractions is best—at bed time, bath time or even on the train on your morning commute.

It involves visualising performing the movement you are working on with as much detail as possible, including how the movement feels – the feel of the pole against your spin, the muscles that are working, the music playing in the background, the sounds and smells of the studio etc.

It might sound crazy, but visualisation is a powerful technique and it is used by many professional athletes to improve performance, so it’s  well worth looking into.

#6 Practice random skill combinations

When an experienced pole dancer watches a combo they’ve seen on Instagram, their brains process that combo in a completely different way to how a beginner poler would view it.

To a beginner poler, it may seem like witchcraft how a dancer went from an outside leg hang to an inside leg hang, to an Ayesha (woah, what just happened… rewind!).

But an experienced poler will watch that combo and know instantly which discreet pole skills they need to execute the combo. They’ll see – outside leg hang, hip hold, leg switch, split grip, twist to Ayesha – simples!

They’ve practiced all those individual skills a hundred times over. They have strong motor programmes for each one, so learning the combo is simply a case of making minor adjustments to combine them in a new way.

A less experienced poler lacks the cognitive understanding of those individual moves to be able to process it in the same way. And when they try it on the pole, those individual pole skills are not yet hardwired, so they will need to repeat the pattern many times before getting it right.

With this in mind, make sure you dedicate a certain amount of your training time to practicing the main foundation movements of pole dance—like climbs, basic leg hangs, hip holds, horizontal transitions, and ALL the different grips! Get to know these foundation moves inside out! It is only with practice that those movements will become automatic.

However, to truly excel at pole, we need to learn not only these individual “discreet” skills—individual spins, tricks and techniques like climbing, inverting and different grip positions—but we also need the skill of linking multiple discreet skills together to form combos and ultimately perform a full routine.

So, it’s important not just to learn the skill of the individual moves, but also to practice the skill of linking those moves together.

And the best way to get really frickin’ good at a move once you’ve got the individual move down pat, is not to keep repeating that individual move over and over again, but to practice going into it from as many different moves as possible, and exiting it in different ways.

In other words: build familiarity not just with the move, but how to transition in and out of it in multiple ways.

There is a fun game you can play to incorporate this “random skill practice” into your training: write down all the moves you’ve completely mastered on individual pieces of paper. Fold and shuffle the bits of paper and pull out 3 random moves at a time. Your job is to combine those moves together on the pole. The randomness can throw up some bizarre orders, but it will force you to be creative and accelerate your understanding of those moves massively.

#7 Film your training and self-critique

Filming your practice and watching yourself back in between attempts of a move is a really useful tool to speed up skill acquisition which, let’s face it, given how fond us polers are of recording our practice on our phones, I probably don’t even need to suggest! But it’s so useful, I’m including it on my list anyways.

When practicing a new move or combination, record yourself, perform the movement once or twice then watch it back and let your inner perfectionist go to town.

What could be improved? Could you smooth a transition by adjusting your leg positioning? Are you pointing your toes the whole time? Analysing your movement in this way will help you see things you might not be aware of while you are doing it, especially if you’re still in the first two phases of learning the movement.

Tweak and repeat until the perfectionist is happy, but bear in mind that this process may take a long time – don’t try to fix everything in one single session!

#8 Aim for progress not perfection

I know I just told you to unleash your inner perfectionist, but please always remember that what you’re trying to do—pole dancing—this shit is hard!

We need to go through those 3 stages of learning and the first 2 are fraught with imperfection! You cannot rush the process and so to learn effectively, it’s vital that you let go the fear of failure.

Effective practice isn’t about getting it right first time. Our errors are important as they constantly guide us down the path to correct execution, so embrace those failures and learn everything you can from them to keep moving forwards.

Getting really F’in good at pole is a long-term mission. There are so many different moves to learn and, beyond that, an infinite number of ways in which those moves can then be linked together.

It will take many, many years to get to the same level of mastery as your favourite pole stars.

Please take these tips on board and do what you can to boost your pole skills, but, ultimately, you must have patience, trust the process and with dedication and experience, you will get there. In the meantime, let’s love and celebrate all the little wins along the way.

Strength is nothing without skill, but likewise, skill without strength won’t get you very far. If you know you need to work on the strength to back up your pole skills, and want to be a better, stronger, safer pole dancer – check out my online strength coaching programmes – provided through the Pole PT app – or my book – Strength and Conditioning for Pole – 460 pages of pole strength and conditoning nerding!

Content on this website is provided for educational/informational purposes only. It is not a substitute for professional medical advice. You should consult your Doctor or Health Care Professional before doing any exercises or fitness programs to determine if they are right for your needs.


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How To Get Better At Pole Dancing

This article may contain affiliate links. This means that at no extra cost to you, I may earn a commission if you use one of these links to make a purchase. Read the full disclosure.


  • Attend Regular Classes
  • Stick To Your Workout Schedule
  • Do Complimentary Workouts In Between Pole Sessions
  • Get Your Own Dance Pole At Home
  • Improve Your Form
  • Always Start And Finish Your Pole Moves Properly
  • Nail Your Nemesis Move
  • Switch Sides!
  • Point. Your. Toes. Dammit!
  • Don’t Rush Into Harder Moves
  • Stay Motivated
  • Don’t Get Disheartened
  • Eat A Balanced Diet
  • Invest in an Online Pole Dancing Course or DVD
    • Open Dance Academy Online Pole Dancing Lessons
  • Use Pictures And Videos To Document Your Progress

If you’re hoping to get better at pole dancing and improve your vertical skills, or if you’re feeling frustrated with after reaching a plateau or not seeing the progress you’d hoped for, then this article is for you.

As long as you stick to a regular routine and practice pole dancing regularly, you will start to see results and progress really quickly. But for some, it can take longer than it does for others. Everyone is different.

If you’ve started pole dancing with existing strength, then you’ll see progress faster than someone who doesn’t have the strength to start with. However, in my experience as an instructor, there are a handful of people who just… get it. Straight away, they just get it.

It’s unusual to be born with a natural ability for pole dancing – but it does happen!

So, if you’re hoping to get better at pole dancing, here are some tips and tricks to help you progress your pole fitness to the next level and work towards your pole goals!

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Attend Regular Classes

Attending regular classes is the best way to learn pole dancing for dancers of all levels. The key is to attend regularly, don’t flake out and don’t get complacent or your progress will suffer.

The benefit of attending a pole dancing class is that you have other students and fully-qualified instructors to spot you and teach you new techniques. They can also advise as to what you’re doing wrong and help you improve.

If you’re currently attending one class per week, why not try attending two in alternating weeks to see how you get on?

Stick To Your Workout Schedule

If you want to get better at pole dancing, or any sport for that matter, you need to stick to your schedule. If you don’t have a schedule yet – get one down on paper or stored on your phone asap!

Treat your workout sessions as an essential part of life, in the same way that you would treat your job, feeding your pets and looking after yourself! You have to do these things. Working out is no different, especially if you’re trying to level-up as a pole dancer.

You couldn’t put off a work shift for a few hours, end up not going to work at all and expect to keep your job! So, don’t expect to skip your scheduled workout sessions and expect to keep your strength!

Remember that next time you put your workout off for a “while” then find yourself 4 hours later on the couch watching YouTube and eating chips.

Be disciplined and strict with yourself and you will soon see results.

Related: How Often Should I Practice Pole Dancing?

Do Complimentary Workouts In Between Pole Sessions

Try doing some other forms of exercise to improve your strength, agility and flexibility. Many pole dancers do more than one form of workout alongside pole dancing.

Here are some examples of workouts that will be beneficial to you as a pole dancer:

  • Pilates
  • Yoga
  • Swimming
  • Gymnastics
  • Aerial Hoop
  • Trapeze
  • Silks & Ropes
  • Climbing
  • Circuits
  • Weightlifting

Aim to do at least one extra workout each week, and you will soon see your fitness levels improve, as well as your pole dancing skills.

Related: 12 Other Workouts For Pole Dancers To Try

Get Your Own Dance Pole At Home

If you’re hoping to get better at pole dancing, getting your own portable dance pole at home is a big step in the right direction. Many students find their strength improves twice as fast as soon as they’ve installed their own poles at home.

In fact, getting a pole to use at home often marks the turning point in someone’s pole journey.

We’ve written an entire guide for buying your first dance pole, but if you’re in a rush then there are two brands of professional dance poles. These are X Pole & Lupit Pole. 

Click on these images to find out more about these dance poles:

You will also find less expensive dance poles for sale on Amazon, eBay or directly from pole dancing studios. However, they will not have the same quality or safety features as the professional pole dancing brands.

I got my first dance pole 3 months after starting pole dancing classes and I never looked back. When I bought the pole, I couldn’t climb or invert. I could barely hold myself off the ground for a few seconds. A few weeks after buying it, I could.

It’s amazing how quickly you will notice a difference after installing your own dance pole at home. Within a few weeks, you will progress a long way from when you were pole-less!

In order to get the most from your pole at home, you should stick to a schedule when you use it.

Remember, you don’t always have to do intense workout sessions with your home pole! One of the main benefits of having your own pole is that you can do short, quick bursts of conditioning exercises without having to go through a full 60-minute lesson.

Always remember to warm-up and cool down when you’re using your pole at home.

Related: Pole Dancing At Home – Safety 101

Improve Your Form

If you’re on a mission to improve, why not go back to the start and improve your form on every single move you’ve learned up until now?

In doing so, you may discover different variations or combinations of spins and tricks you haven’t thought of before!

You can always climb a little higher, stretch a little further and spin with more finesse! Improving your form will not only make working out safer for you, it will definitely help you get better at pole dancing in the long-term.

Always Start And Finish Your Pole Moves Properly

It’s fascinating how many students want to skip over beginner-intermediate tricks and head straight for the harder stuff. More and more students are doing this and it’s crazy.

You should be able to perform your moves, especially ones which are below the level you say you are, with absolute perfection. If you have a nemesis move then there are three words for you:

Practice. Practice. And, you’ve guessed it – Practice!

You could also try different entrances and exits to moves, to increase the variety of what combos and tricks you can perform. If you always start a move from standing, try it from climbing, or getting into it from a spin rather than from stationery.

Nail Your Nemesis Move

Every pole dancer has a nemesis move (or moves) and it’s important that they don’t give up on them. Always come back to moves you struggle with in order to give yourself an extra challenge.

Nemesis moves are a pain in the ass when your instructor wants to work on them, but that this as an opportunity to step-up your pole game.

Set yourself a goal by picking a date a month or so in the future to have your nemesis move nailed by then. As other polers for advice and tick another move off your list!

It’s an awesome feeling when the impossible suddenly becomes possible!

Switch Sides!

This is a cruel one that instructors will often insist everyone does when some students will just do the same side twice because, you know, easier an’ all that.

This is not good practice for someone who is trying to get better at pole dancing! You should practice your moves on each side equally.

That means, if you perform a spin with your right hand and leg hooked, you need to perform the same spin with the left hand and leg hooked. No cheating when the instructor asks you to switch sides!

You should be doing this in order to balance your muscles, not that you’ll end up with one strong arm and one weak one (but, you might!)

Being able to perform tricks and spins on either side of the pole is the sign of a well-prepared, well-rehearsed pole dancer! Let that be you 🙂

So, get into the habit of perfecting your moves on both sides of the pole if you want to see some improvement.

Point. Your. Toes. Dammit!

As above, all moves, spins and tricks look better if performed with pointed toes. And again, it’s astounding how many students don’t do this.

Point your toes makes your legs look longer and more elegant. It makes routines look polished and professional. Unless you’re wearing shoes, then pointing your toes is a must if you want to get better at pole dancing.

Want to get better at pole dancing? Point your damn toes!

Don’t Rush Into Harder Moves

Skipping over easier moves doesn’t make you a better pole dancer. It makes you a lazier one. Why are you pole dancing, is it for the Instagram photos?!

You’re practising to pole dance for yourself and having a wide range of moves at your disposal makes you a better pole dancer. No matter how simple you think the move is.

If it’s simple for you, it may not be for someone else!

Stay Motivated

When you’re feeling like you’re not in the mood to workout, or you want to skip a day on your schedule then remind yourself why pole dancing is so important to you.

Remind yourself of how it feels when you finally nail a move, or how it felt when you first inverted after it feeling impossible on your first, second, and third attempts.

Also, remind yourself of how much you’ve achieved so far and let that be a sign of how much more you have to achieve in the future!

Here are some inspirational pole dancing quotes to help keep you motivated

Don’t Get Disheartened

It can be disheartening when you just can’t progress past a certain point, or a certain move has become your new nemesis.

The thing is, these things can take time to get right. Pole dancing is not an easy sport.

It takes so much more time, effort, and levels of perfection than many other forms of mainstream workout, so please don’t get disheartened or disappointed with yourself when you’re having a bad session.

It is not your fault. Stay motivated, and keep at it. Don’t give up.

Eat A Balanced Diet

Bla bla bla. Eating a balanced diet is the key to everything, right? Well, it may sound like a cliche but eating a balanced diet does help with your muscle development.

If you get the right amount of protein and vitamins then your muscles are able to heal faster and allow you to progress more with your strength-building for pole dancing.

Get your protein from a wide range of places, if you’re a vegetarian (like me!) then you can get protein from beans, pulses, lentils, tofu and nuts. And don’t forget lots of fresh veggies and fruits!

Invest in an Online Pole Dancing Course or DVD

We don’t usually recommend this method of learning pole dancing to an absolute beginner, but if you’re hoping to improve and supplement your in-class learning with a more accessible method, then a DVD or online course is perfect for you!

The absolute best at-home Pole Dancing DVD Workout is The Art Of Pole, it was the first Pole Dancing DVD I ever owned and I bought it for this very reason – to get better as learning in a class wasn’t quite enough.

There are plenty of other Pole Dance DVDs available, and they’re all reviewed in our guide on How To Learn To Pole Dance.

If it’s an online pole course that you’re after then the best options for you are:

  • Dana’s Online Pole Dancing Course
  • Studio Veena’s Online Pole Dance Lessons
  • X Pole TV (pictured – click on the image for more information)

The benefits of learning in this way are that you can learn in your own time, at your own pace and in the privacy of your own home – nothing can beat that!

Related: An Inconvenient Photoshoot – Confessions Of A Pole Dance Instructor

Open Dance Academy Online Pole Dancing Lessons

Open Dance Academy has over 450 online lessons, by some world famous pole dancing champions, such as Evgeny Greshilov, Yvonne Smink, Jamilla Deville, Maddie Sparkle and more!

They currently offer:

  • Access to more than 450 high-quality video lessons with the lifetime access option ($350)
  • Excellent value for money when compared to the price of local pole dancing classes
  • Suitable for beginner, intermediate, advanced & expert pole dancers
  • Their website works on mobiles, tablets and laptops
  • A stress-free training environment that you can do in your own time. No driving, parking or stress.

Use the code polefitfreedom to get 10% off Pole Dancing Lessons with Open Dance Academy. This is an exclusive offer for readers of this blog!


Use Pictures And Videos To Document Your Progress

Unless you have 360° mirrors, you probably have no idea if you’re performing a move correctly, especially if you’re upside down!

When it comes to sharing these pictures, you don’t have to share them on social media if you’re not comfortable doing so. Keep your own pictures to document your progress and see where you need to improve with certain tricks.

It will also be amazing to look back at these photos in a few years time to see how far you’ve progressed! Imagine being able to document your entire pole journey…

Related: How to Take Better Pole Dancing Photos with Your Phone

So, there you have it – a bunch of different ways to get better at pole dancing. What are your tips & tricks? Share them with us by leaving a comment below 🙂

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Don’t forget to join our Pinterest Group Board, created especially for pole dancers like you to share your photos, progress and inspire others!

Happy poling!

This post contains affiliate links. That means that, at no extra cost to you, we may receive a small commission if you buy a product using one of the links on this page. Read our full disclosure here.

How to quickly learn to dance - Anix Dance Studio

“I have no time, I can’t move to the beat of the music, it’s too late for me to start, I can’t, I have no hearing” - all this is not a complete list of excuses that many of us use justify their fear of learning to dance. Dancing is a hobby that you can fall in love with regardless of the time of year, day of the week, age or degree of training. You just need to start, and for this you do not need to wait. Before we figure out how to quickly learn to dance, let's determine what prevents and what prevents that very "Monday" from coming:

Fear of being worse than others

Almost all adults without a dance background have approximately the same ability to practice. Progress does not come to everyone at the same time, because everyone has their own physical capabilities and abilities, but everyone develops without exception. Success depends on the duration of studies and diligence;

Thoughts on "age"

World famous Greta Pontarelli started learning to pole dance at the age of 59

It's never too late to start doing what you love, today there is a lot of living proof of this. One such example is Greta Pontarelli, who began learning to pole dance at 59.years and has been very successful in her hobby. Greta repeatedly won prizes in competitions among participants in her age category. She is not the only one who proves the simple truth "it's never too late to start doing what you love";

Fear of large time and money expenses

A huge number of dance studios, choreographic schools offer their dance teaching services at a variety of prices, which makes it possible to choose a convenient time and cost for yourself.

All this is just a small part of the "excuses", the list of which is replenished and changes depending on each person. Leave doubts behind, go to classes, choose a studio where you feel comfortable, a trainer who can explain difficult things in an accessible way. Then training will bring only joy, and the result will not keep you waiting.

Top tips for beginners

So, let's leave fears behind, better decide how to act in order to quickly learn to dance. The most important and difficult action is to decide, everything else is a series of recommendations that will make the learning process easy and fun.

Choice of style

If you still don't know what kind of dance direction to take up, try everything. Experiment, go to trial classes, combine styles, this will help you decide on your dance, the one that will bring you maximum pleasure. And it does not matter that you are an office manager or an executive director of a leading company, you are guaranteed to find a direction for yourself, perhaps it will be pole dance, contemporary or even booty dance.

School search

When looking for a suitable school, pay attention to how comfortable you are there

When choosing a dance studio, look not only at its location and cost of classes. The main criterion in choosing should be a coach, because your success depends on his skill and professionalism. You should be comfortable with this person, he needs to trust and admire him. When there is an example to follow before your eyes, progress will come much faster.

Training consistency

Never quit after the first lessons, especially if you don't have a dance background. The first successes are not immediately visible, so never stop exercising, keep practicing, no matter what. Do not look at others, compare yourself today with yesterday. Do not try to chase the success of others, just follow your goal and after a couple of months you will see the result.

And one more important advice: dance always and everywhere. Imagine yourself dancing while listening to your favorite music, enjoy the lessons. Dancing will help you love yourself, learn how to control your body, and expand your circle of acquaintances.

Dances at Anix Dance

Anix Dance Studio offers training in various dance styles: pole dance, exotic dance, booty dance, dance on canvases and others. Our trainers are professionals who are in love with their work. When choosing a school for dancing, seek help from the best, this guarantees a quick and positive result. You can get acquainted with the schedule and directions here, here you will also find information about the coaching staff. Dance with your soul with Anix Dance, add color to your life with us!

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.

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.

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.

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 the poledance classes at your school?

All our classes begin 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.

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.

5. How is Polepassion school different from other similar schools in Kyiv?

Polepassion School offers 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!

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.

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.

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.

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;
• 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.

9. Tell us 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 .

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.

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