How to get 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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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
  • Want to Learn Pole Dancing?
  • 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.

Want to Learn Pole Dancing?

Open Dance Academy has over 450 online lessons, by some world famous pole dancing champions! Join now to get:

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


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!

Learn the art of pole dancing here

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 learn to dance Pole dance

Pole dance is one of the modern sports dance trends. It is hardly possible to imagine a more erotic, but at the same time not vulgar dance.

Looking at the graceful, figured girls performing acrobatic etudes on the pylon, many people think that they cannot repeat any of the movements demonstrated by the dancer.

In fact, it is not necessary to have innate plasticity in order to learn how to beautifully dance on a pole, moreover, you can master the basics of Pole dance without leaving your familiar home environment.

Required paraphernalia

Pole - Some experts advise beginners to purchase thin poles: they are easier to wrap around with their hands, and therefore it is easier to stay on such a pole. Others recommend getting a thick pole right away: tricks that use leg grips are more difficult to perform on a narrow pole. As a rule, in studios where this skill is taught, pylons with a diameter of 45 to 50 mm are installed, you can focus on these parameters when buying.

Clothes – Regular short shorts and a T-shirt (top) are suitable for home practice. It is advisable not to cover the legs and stomach with clothes, otherwise the grip with the pole will be worse. If you want to impress your beloved man with your dance, purchase a convenient erotic set.

Shoes and accessories - Beginners can train barefoot or in choreographed soft ballerinas. Professional dancers wear strips (high-heeled shoes). Perhaps handy gloves without fingers leather or lacquer.

Getting Started

Pole dance video tutorials will help you learn how to perform both simple and complex tricks. Of course, it is better to start with the basics and gradually complicate the dance. Look through the lessons of different instructors to see which trainer explains the most clearly. Don't be discouraged if you don't manage to repeat this or that movement right away, come back to it in the next lesson.

Set aside time for stretching at least once a week. Remember not to stretch until the body is fully warmed up. Stretching can be practiced immediately after a video lesson on Pole dance or cardio loads.

Try not to limit yourself in food at first, postpone dieting, you will need a lot of strength and energy to stay on the pole and train your muscles.

The result of training

In addition to becoming flexible, plastic and slim, training will help you feel more sexy and confident in your charm. Wherever you dance: at home, on the dance floor, in the club - free, light, graceful movements will enchant the observers.

Every year, pole dancing wins more and more admirers of this fascinating and amazing skill. It is not only incendiary and beautiful, but also sexy and luxurious. Many people want to master this skill and bring it to the level of mastery, but simply do not know where to start. In order to master the pole dance and learn it on your own, you need not only to have a desire, although it is also important.

Basic nuances for beginners

First of all, decide on the choice of dance style. In order for the choice to be as correct as possible and not disappoint in the future, you can seek advice from a strip-plastic teacher. Depending on your plasticity and the physical condition of the body, the trainer may advise you to make your choice in favor of erotic or rhythmic.

Or, if you are aware of which direction you would like to dance, the choice can simply be adjusted.

First, it is important to feel the pole. If you are a beginner and don't need stunning results, it is better to buy a static pole. Otherwise, you can pay attention to the spinning ones, but for classes on such units you need to have an initial base.

Numerous video tutorials to get you familiar with the simplest elements.

But even when exercising at home, one should not neglect a high-quality warm-up for all muscle groups, which should be at least half an hour and doing stretching exercises, without which your elements will be boring and dull.

Having mastered the basic elements, and even before mastering them, you should devote time to improvisation - the basis of pole dancing. It is important to understand that in this kind of dance there is no traditional memorization of elements and their flawless reproduction. There also cannot be a specific dance setting.

There are only basic elements and unlimited imagination, which makes the dance unforgettable.

When practicing pole dancing, it is important to keep your body in good physical condition, because the twists and turns require serious physical effort. Of course, from the first lessons of self-training it is unlikely that it will work out, but already at 3-4 lessons you will notice some progress.

The visual image is important not only in the final result, but also in daily training.

In order for you to get more and more fired up with your dances, it is important not only to have plasticity, but also to choose the right clothes. Do not rush to immediately put on your heels. Training can also be carried out in softer shoes (Czech shoes, soft light sneakers or just socks), from which the legs will not overwork.

Attractive, tight and stretchy clothing should add visual appeal to your look.

10 tips for a beginner 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 exercise machine 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 does the Polepassion school differ from other similar schools in Kyiv?

Polepassion classes are held 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!

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.

Learn more