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The hamstrings are crucial muscles and play an important role in overall leg strength. All kinds of athletes, from...

In pole dancing, one of the largest disconnects we come across – as students and as instructors – is learning different...

Tendonitis is an injury of the tendons near a joint. In pole dancing, this injury affects most commonly the elbow joint or...

PoleCon, short for the International Pole Convention, is essentially a celebration of pole dancing. It unites dancers of all ages, ethnicities, fitness levels, genders, and shapes. At the convention, you can…

If you find traditional workouts to be just plain boring, you aren’t alone. Many people find they get bored lifting weights or running on a treadmill, even when they know about the many benefits of staying fit.

This is one of the reasons PolePedia was created. Using a dance pole is engaging, fun, and rewarding—you get so much more out of these workouts than just toned muscles. But like any exercise regimen, you’ll need quality gear that’s made to last.

Today’s article was a request from a couple of polers in the community: different hand grips and grip variations on the...

LUPIT POLE vs X-POLE - who will win?? Today on the PolePedia show, Kim shares her experience with the two stages based on...

We are strongest when we are at our emotional best. It doesn’t always seem like the two should be connected at first...

Today, we begin a series of articles dedicated to releasing those tight, overworked muscles. Pole dancing is a full-body, dynamic sport that can put quite a strain on the body. It’s important to keep everything loose and in good working order, and unclenched muscles means better flexibility!

This post contains affiliate links. By clicking one of these links and purchasing something, you don't pay a penny more,...

Looking to get a home pole for yourself or a friend? Check out this FREE online guide and learn the differences between pole types, finishes, diameters, and MUCH more!

PolePedia is a community-based resource for pole dancers across the globe.

This website is all-inclusive for every style, every body, and every gender. It doesn’t matter if you’re an exotic goddess, a gymnastic pro, a dramatic storyteller, or a lyrical genius; you’ll find something here made just for you.

Browse everything from video tutorials and complete guides to fun articles challenges. Interact with the community, request new materials, and explore your own unique pole dance journey.

Learn how to achieve a proper toe point, and exercises to improve your arch. Ace your chopper and learn why it’s bad to jump into an invert – or start with a basic climb and get a feel for doing tricks on the pole.

Discover new pole dancing guides, read articles, and learn tips with PolePedia’s extensive range of articles.

Enhance your training by watching video tutorials, get to know other pole dancers through our interviews, and ace your goals with helpful educational pieces. Every week, new content is released on PolePedia’s platform, so stay up to date with the pole world by exploring new articles, videos, and more on our blog.

Don’t see something you were hoping to? Add your voice! PolePedia is shaped by the community’s needs and desires, and we rely on you to tell us what you want to see next.

Share your favorite PolePedia articles and features with your friends, and enjoy the pole dance community that you help create!

EducationPole News

PoleCon: Your Ultimate Guide to the International Pole Convention (2023 Update)

10 min read

Education

The 14 Best Pole Dancing for Beginners Tips: Dance Smarter, Not Harder

We rounded up our best pole dancing for beginners tips into one convenient place. From dancing safely to boosting your self-esteem, this guide covers all the must-knows and pro tricks you need to get the most out of pole dancing.

11 min read

EducationHome Poling

What Does Pole Grip Do? It Depends, But Odds Are You Need It

During practice, not having to stress about slipping makes it so much easier to nail new moves. And on stage, you’ll exude much more confidence knowing you won’t slip and fall.

7 min read

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You’re considering taking up pole dancing – or maybe you’ve been pole dancing for years. Whoever you are, it can be tough to find straightforward, simple answers to many common questions.

We understand it can be confusing to know where to start, or even what you’re looking for – you just want to progress. Maybe you have the question, but don’t know where to go to find the answers.

In our Roadmap to Pole, we’ve taken questions from pole dancers across the globe, crafted bite-sized answers for each, and added optional further reading articles from across our website to help you reach your pole-destination with as little confusion as possible.

Other people can face the same obstacles, but your perspective and growth in overcoming those obstacles are uniquely you.

We all come from different backgrounds, health, experience with pushing our bodies, and it changes how we view our struggles, handle difficulty, and celebrate victories.

You know your body better than anyone else, so listen to yourself!
If something doesn’t feel right – stop, find out why, prepare, and try again. Always listen to your own individual needs – and yes, it may change from day-to-day!

By learning about and providing for those needs, you’ll see progress through astounding pole victories, muscle gains, flexibility, grace, and overall boosted mood and self-confidence.

PolePedia provides a single, community-based resource to help you work towards becoming the best version of yourself, whether the key is confidence in who you are, your body image, finding your passion, or a mix of all three.

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At PolePedia, we want pole dancers across the world to be safe and have access to a studio near them.

Discover Your Studio

PolePedia has released a community-based Pole Dance Move Dictionary. This dictionary is meant to help pole dancers of all levels reference pole tricks and moves from a variety of categories.

Every pole trick listed in this dictionary offers a complete view of the movement, with both written instructions and a video overview to help guide you through each step, complete with:

1. Move Name and Alternate Names
2. Pre-requisite Moves
3. Skill Level and Pole Type
4. Points of Contact
5. Move Category

Beyond that, there is also a section to help you through common mistakes, safety tips, and any additional information that many pole dancers struggled with before.

Best of all? It’s completely free.

Why? Because learning how to pole dance safely shouldn’t cost you money.

Browse All Moves

Intermediate, Trick

The Jamilla is a great way to get into several other inverted moves, opening up a world of alternate inverts and new transitions. Many inverted moves can even be transitioned into directly, so there is no need to perform a leg hook between invert and trick, simplifying combos and shortening routine times.

Kim Kida | Nov 27, 2020 | 0 Comments

Intermediate, Grip

The Foot Mount is a core move in getting your weight lifted from the ground and onto the pole, much like the Basic Foot Hold. It is widely used to modify moves for an extra point of contact, or as a unique way to climb the pole.

Destynnie Hall | Oct 16, 2020 | 0 Comments

Beginner, Transition

The Basic Pole Climb is an easy, ergonomic way to move up the pole while using a minimal amount of strength. In a pole climb, you will never need to “muscle” your way up the pole, or force the movement.

While some strength is indeed required to hold your bodyweight up and to bring your legs up, much of the actual motion upwards revolves around “hinging” at the hips and using that as a fulcrum to move your body. We recommend learning how to climb only once you have gotten more familiar with other beginner moves. This allows you to build familiarity with how your body and the pole interact.

Kim Kida | May 28, 2020 | 0 Comments

Advanced, Grip

The Football Grip is a widely used variant to many inverted moves. The elbows help maintain extra points of contact while bringing the center of the body closer to the pole, allowing you to perform moves from the midsection-down with at least two points of contact.

Sophia Minx | Oct 23, 2020 | 0 Comments

Read Now

Guide On How To Pole Dance Without A Pole?

(Last Updated On: February 4, 2022)

How to pole dance without a pole? Pole dancing without a pole may seem strange, but it works! Read more to know more on how to practice pole dancing without a pole.

Don’t fret if you don’t have a pole set up at home yet, or if pole dancing classes are not a possibility at this time. Is it really possible to pole dance without a dance pole? The answer is, yes, it is. Obviously lack of a pole will not give you the full experience and benefits of pole dancing but it is one great way to prepare yourself for the pole. Pole dancing might seem to be all about spinning or doing tricks on the pole but experienced pole dancers know there is a lot more to it.

How To Practice Pole Dancing At Home Without Pole

So the question you find yourself asking next, how to start pole dancing at home? Firstly, find out what pole dancing consists of (for your level) and give some thought to your own personal goals for what you plan to do on the pole. Once you know this, break down the different moves and tricks into smaller elements and work on them individually.

If you are a beginner pole dancer, you will typically be exposed to basic spins, learning different pole grips, basic climbs, inversions and simple leg hangs. The beauty of pole dancing is you will acquire the strength and correct engagement through regular practice during beginner pole dancing classes. However, you can start working on preparing your body for pole dancing following the tips in this article.

Can You Do Pole Dancing If You’re Not Flexible?

Yes you absolutely can! But of course, you will have good reason to work on your flexibility once you decide to learn pole dancing. A common misconception is that flexibility only serves to provide great lines and beautiful splits and backbends. How to learn to pole dance without a pole? The truth is, flexibility is a crucial element to train on for everyone in any type of sport. Flexibility training not only prevents injury, it improves your mobility and functionality in different range of motions.

Pole conditioning exercises without a pole are among best practices to improve flexibility.

There are many ways to go about training your flexibility, you can consider yoga, pilates, ballet, martial arts, or even better, an off-pole flexibility course from a pole dance instructor. This way, when you eventually dance on the pole, you can enjoy training using your off-pole flexibility gains.

What Is Similar To Pole Dancing?

1) Floor Work

As the name suggests, no pole is required for floor work. Yet floor work is inseparable from pole dancing. More on How to practice pole without a pole. After all, no pole dance is complete without at least some floor work transitions. Knowing this, it makes sense to train floor work as a preparation for pole dancing. Not only is it fun, it helps to strengthen the core, arms and whole body.

If you learn choreographies and dance out your floor-work, you will effectively be preparing yourself for dancing on the pole. Pole dancing is not all about doing complicated tricks on the pole. To be a great dancer, learning to flow seamlessly in your movements and other aspects such as musicality and quality of lines play a bigger role.

2) Chair Dancing

Similar to Floor Work, chair dancing also prepares your body for pole dancing as it keeps you fit while you practice different acro chair movements. The common movements involve balancing with different poses on the chair and you will progress to combining different poses to execute a choreography utilizing just a chair and the floor.

A simple chair which is light yet stable and balanced can be a great prop to practice different movements, splits, and get fit while learning low flows that will definitely benefit you in pole dancing! Find local chair dancing classes near you to find out more about chair dancing.

How Do Pole Dancers Get In Shape?

It’s all about conditioning and strengthening. There is no specific shape that is good for pole dancing. Being in great shape means having the physical means to do what you plan to do safely on the pole. Generally, the areas below can guide you on the conditioning and strengthening exercises you can focus on to get in shape for pole.

Upper Body Strength

Upper body workout is among the top pole dancing exercises without a pole. A lot of the beginner pole moves share the same basic elements. Firstly, upper body strength. Just like how you engage your forearm and wrists to lift heavy shopping bags, you will need to learn how to do the same to lift your body with your arms, shoulders, and back muscles. Knowing the correct engagement will protect you from injury and accelerate your progress at pole dancing.

Now, balancing your body weight on the pole and doing inversions may sound like an ambitious feat when you are a beginner, but don’t feel intimidated! Not only is it totally possible, it will change your life!

Core Exercises And Proper Body Muscle Awareness

One of the most overlooked exercises in pole dancing is core workout. With a strong and stable core strength, your progress will be much faster as your core will support you in different movements and help you avoid dance related injuries. You will find lightness in your pole tricks, inversions, and literally most movements you make.

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Is It Safe To Install A Pole In Your Home?

Apart from that, learning more about the physical body and the techniques to correctly isolate and engage different muscle groups in your body will also help you advance as a dancer and avoid injuries. When you have invested in gaining more body awareness through regular movement, this will prepare you for your pole dancing journey.

What Pole Dancing Schools Teach

Pole dancing is the right way to a beautiful flexible body. The exciting elements of the dance will turn anyone's head, and the pleasure of training has no limits. If you are a hunter for positive emotions, then you should sign up for lessons at the pole dancing school.

Pole dance school is a great opportunity to learn beautiful smooth movements, improve your gait, increase self-esteem and seduce your beloved man. nine0004

Pole dance school for girls: what is it?

Pole dance is a popular modern dance direction, which is especially liked by girls who want to master to some extent erotic seductive movements, improve body plasticity, lose weight, and also make the body strong and toned. Another name for this amazing dance is the pole dance.

Pole for dancing (pylon) is usually made of metal (stainless steel, titanium, copper) and has a circle with a diameter of 38 mm to 52 mm. The material for the manufacture of the pylon affects the accuracy of the elements (the degree of sliding, the degree of adhesion, etc.). It should also be noted that the pylon can be fixed and be static, or it can rotate around its axis. The second type of pylon is often used for performances to increase the level of showiness of spins.

It belongs to aerobic types of physical exercises, and the pole acts as a simulator.

The main thing to learn when mastering the lessons of the pole dancing school is the feeling of one's own weight, the ability to hold the body due to the strength of one's own muscles, or rather, the strength of the arms, legs, abs, back muscles.

Peculiarities of the pole dancing school

For the convenience of classes at the pole dance school, 2 groups of girls are usually created:

professionals: girls who have practically mastered the dance, but want to continue dancing, reaching new heights; beginners:

girls who are just starting to master classes and require more participation in the coach's training process.

Over time, beginners necessarily turn into professionals and move into a group where the level of training and requirements are much higher. nine0005

What is taught in the dance schools on the pylon

Classes are held according to the technique specially designed by specialists, which consists of 3 types of dance on the pole:

Pole ART : Artistic dance, where much attention is paid to much attention the quality of the pole tricks, the costume of the artist, and the height at which the tricks are performed is 2 meters and above;

exotic pole dance : in this type of dance, the emphasis is on the plasticity of the body, elegance and musicality, the movements are erotic in nature; nine0005
pole sport/pole fitness: this type of dance involves the most difficult training program that requires good physical fitness.

What else do you need to know about the modern pole dance school?

The clothes of a student in a pole dance school should be concise and comfortable, not restricting movement during lessons.

The following clothing is recommended for practice: top or tank top. nine0004

Who is embarrassed about bare body parts - you can wear a comfortable moisture-absorbing T-shirt ; shorts : they must be of breathable material and must not press or hinder movement.

The shorts must be made from as elastic as possible; Czechs with leggings or socks: high leggings allow you to save your legs from unsuccessful movements during classes, friction on the pole itself, and also create a sliding effect. nine0005

Pole dance school classes are accompanied by modern music with suitable rhythms for every taste.

You can offer the trainer your own music options or create an individual dance to the desired composition.

In pole dance schools, as a rule, only professional dance directors and choreographers work, so students have a chance to quickly master skills and abilities, enjoy constant improvement. nine0005

Pole dancing studios are equipped with quality poles, both stationary and rotating. But you can see how pleasantly the body rotates, and how movements are honed, in a large wall mirror.

Halls must be equipped with ventilation systems for a comfortable temperature in any season, there are also specially equipped changing rooms and comfortable showers.

Pole dance school is one of the best places for girls who want to achieve the following results: nine0004

adjust your weight,

improve body plasticity;

become mobile, light and dexterous;

learn to loosen up

give a beautiful dance to a beloved man;

will learn how to professionally dance on a pole, which will definitely make it easier to start in any other kind of dance; nine0004

get good stretch and flexibility, graceful gait;

get rid of stoop, fatigue at work.

Why is pole dancing school good?

It has many more advantages. And to see this with your own eyes, a couple of lessons are enough to understand that there is simply no more ideal place where you can spend time with the benefit of your own soul and body. nine0005

In addition, private lessons are practiced in the schools of this wonderful dance, which are more comfortable for modest and constrained girls.

Dance clubs and schools

Types of modern types of dancing

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Teaching (pole dance) pole dancing

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Strip plastic, strip plastic, striptease

Pole dance (pole dance) video lessons, online training and also learned the simplest movements of the pole dance. It's time to get acquainted with the more complex elements of pole dance. nine0005
If your desire to learn to dance is very strong, you will need your own pole at home, as classes at a dance school may not be enough. Some dance schools are accommodating and provide their own portable poles for home practice.

Mandatory warm-up before starting pole dance training.

So, the basic movements have already been studied, it is time to move on. It should be remembered that no matter how cool a dancer you consider yourself to be, you still cannot do without a warm-up. Therefore, set aside 10-15 minutes before the start of the lesson for an intensive warm-up of the neck, arms and legs, and only then proceed to pole dancing. nine0005
Grab the pole with your right hand, keeping your body as far away from the pole as possible, then begin to slowly walk around the pole. Steps should be wide, arms and shoulders sway in time with the steps. Then, grab the pole with your right foot at knee level, without releasing your right hand from the pole, and tilt your body in different directions: from the pole to the pole.

Feel your body, let the music absorb you, and then success will surely await you. nine0005

Pole rotation.

This dance element is quite easy to learn, and at the same time, very effective and sexy. The technique for performing the element is as follows: stand facing the pole at a slight angle, and place the foot closest to the pole at its base. As far as possible, lean back, holding the pole with one hand at about the height of your height. Stretch your other leg to the side and try to make a turn around the pole. After practicing this way, try to hold on to the pole with your hand and foot, then just with your foot, practicing rotational movements around the pole. At first, do one or two turns around the pole, then this number can be increased. nine0005

So, study well the movements we have already described, do not forget to repeat the movements from our first online pole dance lesson and in the next pole dance video lesson we will talk about more complex, combined movements and elements of professional pole dance.

Pole dance (pole dance) video lessons, online training

pole dance, lessons, video dances, strip dance, streep dance, strip plastic, strip plastic, striptease

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