Learn how to pole dance for beginners
Pole Dancing Tips for First Timers and Beginners – Pole Dance Nomad
So you've started to learn pole dancing or about to go to your first class? Here are some basic but important tips for you to ensure you stay safe.
Start slow and always put safety first
Advanced pole dancers can execute gobsmacking tricks, just look for inspiring pole dancers on Instagram and you'll to see new tricks coming up every day. As a beginner, you may be tempted to get to the same level as soon as possible. So you get excited, train hard, grow fast, but chances are you push beyond your limits and it's the fastest way to get injured.
Start slow, build your strength safely and gradually, and nail those beginner moves with grace and ease before learning more difficult moves.
Never use any skin lotion before class
Do not put any lotions, oils or anything on your skin when you are pole dancing. You need to grip with your skin, if you have moisturiser on your skin you could slide off the pole and hurt yourself.
Also, remember to always clean your pole before, during and after class to ensure maximum grip and remove excess oil buildup from your skin.
Grid aid is handy when you start pole dancing
When you start to learn pole dance, you may not have a very strong grip and grip aids for your hands will help you better stick to the pole while your hand strength improves over time. You can also use grip aids on other parts of your body.
Learn pole dance with qualified instructors in a studio, privately, or online
You can learn pole dancing in a studio, with private classes, or from home with online lessons (of course you'll need your own pole).
There are different types of pole classes to choose from, such as pole fitness, exotic pole with heels, dance techniques like ballet and more.
Online pole dancing lessons are a great complement with in-class learning. They are also convenient when there is no pole dancing studio near you. You can learn at your own pace and you don’t have to worry about feeling intimidated by your classmates.
Wear the right clothes
When you take your first pole classes, your fitness shorts, or pants that you can roll up, and tank top will be just fine. Whatever fitness outfit makes you comfortable is the way to start.
As you progress in your pole dancing journey, you’ll likely want to buy yourself pole wear, like pole tops, shorts and beautiful outfits. Also, pole wear allows for more skin to grip on the pole than fitness pants or tank tops.
Use a crash mat when learning at home
Crash mats are not necessary when you first begin pole dancing. They usually come into play when learning inverts in the intermediate level. When you start going upside down and learning more tricky moves, you will want to have a crash mat, whether dancing in a studio or at home.
Get involved with the online community
The online pole community is very active and supportive and there's lots of places to join like Facebook groups, blogs, Instagram and forums. You could also start documenting your pole journey on a blog or Instagram account.
Join our pole academy on Facebook to share your pole journey, feel supported and discuss everything pole dancing!
PoleFreaks Studio | PoleFreaks Studio
What is PoleFreaks Studio?
Holly Munson created PoleFreaks Studio as a helpful resource for all things pole related. We have hundreds of tutorials in the members area, and it's growing fast with new content each week!
PoleFreaks Studio is suitable for beginners as we have a twelve-week training plan to get you started right from the first time you touch a pole.
However, if you're an intermediate or advanced pole dancer, we have you covered too! You can check out all the moves we have on the site before becoming a member.
Included in the hundreds of premium video tutorials, PoleFreaks Studio has specific sections for spins, seats, climbs, holds, strength workouts, spinning pole, HIIT workouts, combos, routines and of course inverts!
PoleFreaks Studio is so easy to navigate, and simple to use. Where appropriate each move comes with a list of prerequisites and suggested progressions. Holly even teaches the moves on both sides!
Each combo and routine has links to the prerequisites for the individual moves (and vice versa), so if you find a pole move you love, you’ll have lots of options around it.
Why Learn to Pole Dance Online?
We all progress at our own rate, and sometimes it can be really tricky to know what to train.
PoleFreaks Studio is laid-out specifically to provide a progressive route for you to follow, so you can improve your pole dancing week-by-week.
If you find a pole move you love, you can stick with it and try other combos and if you find a move you don’t like… well… there’s plenty more to try.
With PoleFreaks Studio you’re never alone. We’ve tried to give you all the info you need in each tutorial, but if you find that you just can’t nail a specific move, Holly's here to help.
What You'll Get...
When you become a PoleFreaks Studio member, you'll get:
- Access to 100's of pole tutorial videos, 24/7 on mobile, tablet and computer
- New pole tutorials added to the site EVERY single week
- Tutorials for all levels of pole dancer from absolute beginner to advanced
- Unique combos and routines for you to practice putting all the moves together
- Additional strength workouts and HIIT sessions, to help you get fit for pole
PoleFreaks Studio has everything you need to learn to pole dance with strength and confidence. Let’s get you on the pole!
When can I get started?
At PoleFreaks Studio, our pole training starts right now! It is a completely self-paced online learning resource - you decide when you start and when you finish! We add new tutorials each week, so there's always something new to learn! If there's a pole move that you'd love to see a tutorial for in the PoleFreaks Studio members area, let us know.
How long will I have access to the pole tutorials and training resources?
As long as you want! After enrolling, you have unlimited access to all the videos and training resources for as long as you maintain your subscription - across any and all devices you own.
What happens if I need to cancel my subscription?
Of course, we would be so sad to see you leave, but if you need to cancel your subscription, you can do so quickly and easily in the "Manage Subscriptions" section of the member's area. You are not tied to a minimum term of membership. If you are unsatisfied with your purchase, please contact us in the first 30 days and we will give you a full refund.
Pole Dance for Beginners
Pole dancing or Pole Dance, as they are also called, has recently gained extraordinary popularity. Many want to learn how to gracefully and easily perform difficult tricks, spin on a pole, and demonstrate the wonders of flexibility and plasticity.
This direction really has many advantages. Practicing regularly, a beginner dancer:
- develops muscles, improves figure;
- strengthens the respiratory and cardiovascular systems;
- improves immunity;
- learns to feel his body and control it;
- increases his self-esteem and feels even more attractive.
But of course it won't come all at once. You need to be ready for trials - both physical and moral. And to make it easier for you to deal with them, you began to enjoy training, check out a few tips. We hope you get something useful from them. By the way, in St. Petersburg, pole dancing is especially popular at Admiralteisky and Vyborgsky districts, including metro station Baltiyskaya and metro station Ozerki.
The right attitude is important
Many people give up after the first lesson on the pole. Faced with serious workloads, it can be hard to overpower yourself and continue. In addition, some compare themselves to other, more experienced athletes. And, of course, this comparison is often not in their favor. Remember: those who show the best result today conquer with their clever tricks, just like you, they started small . No one was born with such skills. All this was achieved through hard training. Treat such people as great motivation. If they can do it, then you can too!
Pole dancing has been given observer status with the GAISF (General Association of International Sports Federations), due to which they can expect to be included in the Olympic program. In many ways, Katie Coates, an Englishwoman who founded the International Pole Sports Federation, contributed to this.
Get ready to work hard through physical pain at first. Bruises, abrasions, calluses, krepatura - all this should not come as a surprise to you. But, don't let such tests scare you. If you really want to succeed in this field, be patient . A nice "payment" for your efforts is just around the corner. The dancing beginner will soon begin to notice how the body rewards him for his hard work with growing strength, endurance and honing the curves of the physical form. When you begin to notice the first results, you will no longer be stopped, since you will not want to be limited by what you have already achieved.
Wear the right clothes
To get the most out of your pole training, it's important to wear the "right" clothes. For a warm-up, during which the muscles are prepared for further loads on the pole, you can wear leggings and a T-shirt. It is convenient to do strength and stretching exercises in them. For the pole, short, tight shorts, a tank top, or custom uniform are best. It must have the following properties:0005
- excellent grip on the surface of the pole;
- thigh compression;
- good breast support;
- moisture absorption;
For the top, you can choose a T-shirt made in the “wrestler” style, which has a deep armhole in the area of the shoulder blades and enlarged cutouts under the arms (needed to grip the pylon). Also suitable is a top that has an elastic band in front under the chest, and a double placket in the back, formed in the form of the letter "X". This style is also called "frog". Some people like the Carmen T-shirt with an asymmetrical strap thrown over one shoulder.
Gloves will not be superfluous either. They must be special, with an anti-slip coating. They usually have a lacquer base and lace, knitwear or microfiber inserts. So don't try to make them yourself. To reduce the risk of sprains and injuries, bandages are used - on the ankle, elbow, knee, wrist.
In the XII-XIII centuries in India, a very unusual direction of yoga on pillars called Mallakhamb was widespread. It shows an amazing similarity with modern pole dancing. This practice was intended primarily for men. Using poles, they performed complex tricks and thus trained their strength and endurance. Having achieved some success in this direction, they demonstrated their achievements to others.
As for shoes, you can train without them. It all depends on the individual preferences of the dancer. Some wear half-Czech shoes, while others, already relatively experienced, prefer strips - sandals on an extremely high platform and heels. By the way, they say that it is the strips that make it possible to achieve the maximum effect of the pole dance, seductiveness and elegance of movements.
Warm-up is essential
A good warm-up should never be neglected. Poorly warmed up muscles are easy to injure. Take 15 minutes for this important part of any workout. You can perform the following exercises on different parts of the body:
- Neck . Do tilts, turns, half-turns to the right and left, forward and backward 20 times, circular turns clockwise and counterclockwise 10 times.
- Chest muscles . Arch your back, round, spread your arms to the sides.
- Press . In addition to the standard twist on the press (you can do it with legs raised), do “scissors”, “bike”, swings for each leg for several approaches, as well as a plank on your hands.
- Buttocks and legs . Squats 30 times, lunges on each leg 20 times are the best option for warming up the muscles of the lower body.
Pay special attention to the muscles of the arms , as they are the main load during the pole dance. Do push-ups regularly, try to pull yourself up on the horizontal bar, pump your arms with dumbbells and a barbell. However, a competent coach will always tell you what exercises you need to do and make sure that you do not start performing tricks on a pole without prior preparation.
Exercises for beginners
Tricks used in pole dancing can be divided into two main groups: static tricks (stationary) and twists (rotary movements around the pole). In turn, the tricks consist of " hangs " and " sits ", during which the dancer hangs or seems to "sit" on the pylon, respectively.
How to prepare for the effective performance of the static components of the dance? For a beginner, training of the following elements is suitable:
- " Chair ". It is necessary to clasp the pylon with your legs, firmly squeeze the inside of the thighs and hold on to the pole with your hands. In this case, the legs should be perpendicular to the pylon. If you still can't keep them straight, you can bend at the knees.
- " Fireman ". Cross your bent legs around the pole, hold with your hands and gracefully arch your back.
For a beginner, the following rotation exercises are also suitable:
- " Footboard ". It is necessary to straighten one arm, take it on the pylon above the head, and the other - at the level of the hips. Push off the floor with your feet and spin around the pole.
- " Frog ". Straighten your left arm and grasp the pole above your head. Bend the right one and grab the pylon at chest level. The left leg is wrapped around the pole. Push off with your right foot and spin.
The trainer will tell you how to do the exercises correctly and what needs to be corrected. It is enough to practice 2-3 times a week (provided that you are not lazy) in order to see the first tangible results in a couple of months.
Does a beginner need to be physically fit?
Existing physical fitness is rather an advantage, but not a prerequisite for starting classes. Dance experience is not required at all. A lot of girls come to training with absolutely no base. All the necessary skills are acquired in the process, from lesson to lesson. The coach pays enough attention to gradual physical preparation, so no one will demand quick results from a beginner. And it's even better if you don't rush. The main thing is to do everything not for speed, but for quality.
You need to be prepared for the fact that few people succeed the first time. If something didn’t work out today, then a little more effort, and even difficult tricks will begin to succumb to you. After all, it is such a pleasure to reveal new, unknown boundaries of your body.
The use of article materials is allowed only if there is an active link to the source!!!
How to start doing half-dance
opened a half-dance studio
I taught pole dance for six years, for five years I ran my own acrobatics studio.
To do this, I completed two special courses and participated in several master classes, my productions won prizes in regional competitions more than once.
I'll tell you how to start practicing for a beginner, what to buy, why half-dance can replace fitness and how to choose the right pole dancing studio.
What is pole dance
Pole dance is a pole dance that combines elements of choreography, gymnastics and acrobatics. In fact, this is a general concept. Now there are several directions that differ from each other: Exotic Pole Dance, Pole Art and Pole Sport. I will tell about them further.
Pylon, or pole, is a polished metal tube for grasping with hands and clutching with legs or other parts of the body. Its diameter can be 40, 42 and 44 mm.
Work out with a trainer and try different activities: 7 tips to help you fall in love with sports
Usually made of stainless steel, this ensures a smooth glide and at the same time a good grip on the skin. Pole dancers don't like it when a pole is called a pole.
There are static pylons - about tricks that are performed on such a pole, they say "in static", and also rotating ones - dancers say "in dynamics". In what follows, I will use these concepts.
Most often, poles in professional studios have two modes at once. Due to simple manipulation, "dynamics" turns into "statics". In competition, dancers must be able to do tricks on both static and rotating pylons.These are poles, or pylons, they were in my studio. I twisted the pylon from dynamics to static with the help of a key. Photographer: Vyacheslav Ruchkin
Pylons are fixed in different ways:
- Widespread between floor and ceiling.
- With one fixed fixing to the floor or ceiling only.
- Two fixed fasteners at once. This option is the most reliable.
One fixed mount in studios is also acceptable. If the pole is installed only at a distance in a dance school, I do not recommend doing complex tricks there or spinning strongly.
There are also portable pylons - these are structures that can be transported with you or quickly assembled on site. Usually they are used for performances, since it is not safe for students to study on them in a constant stream.Pylon supports that are fixed to the floor and ceiling. Source: Pilonexpert Portable pylon. Source: thepole.eu
The elements of are tricks that are done on a pole. There are several levels of the pylon where they are performed:
- Upper - acrobatic stunts are performed here at a height of more than two meters above the floor.
- Medium - perform rotations, plastic or dynamic elements at a height of 1-1.5 meters above the floor.
- The lower one is the stalls. Usually this is plastic or acrobatics, which is performed both with and without a pylon.
In 2021, pole sport was officially recognized in Russia. This means that the Ministry of Sports of the Russian Federation will coordinate all the rules by which half-dance competitions are held, there will be sports categories for participants, judges will have to undergo certification, and half-dance federations will have to be accredited.
Order of the Ministry of Sports of the Russian Federation, in which half-dance was included in the register of sports
Dance schools offer half-dance classes not as a sports discipline, but as exercises for stretching, working out the muscles of the legs and arms.
|These are elements on the pylon, or tricks
Half-dance directionsPole Sport or Fitness
In this direction, most of the time is devoted to trick and power elements on the pylon. There are about 70% of tricks in the performance, and 30% of the choreographic or parterre part. To simplify, half-sport is similar to gymnastics.
Competitions are often held in this direction. Mandatory elements are defined for them - those that a dancer must be able to do and show at the competition. Each element is evaluated by points: they look at the purity of execution, clarity of lines, and other criteria. Sometimes there are restrictions on touching the floor during a performance.Pole-sport is most similar to artistic gymnastics
Pole dance directionsExotic Pole Dance
This is a dance direction where the emphasis is on choreography, plasticity and musicality. Exotic is danced in special shoes - strips, they have a high platform and heels. This is the most feminine direction. If compared with others, we can say that exotic is strip plastic with a pylon, where there is a trick part.
Important: in exotic half-dance you don't undress completely. You can take off some item of clothing in the room - gloves, a neckerchief, ears from your head. But it is forbidden to expose the genitals or breasts.This is what special shoes for exotics look like - strips. Photographer: Sergey Patrushev
Exotic pole dance is also divided into several types.
Exotic Flow features smooth and slow movements. The ratio of tricks and choreography is about 20/80. It does not require complex elements, but acrobatic stunts are more like dance accents. The main thing in this type of dance is the choreography at the pylon and the parterre technique at the very bottom.Smooth slow exotic flow dances
Exotic Hard - more energetic and sharp dance. The ratio of trick and choreographic parts is 70/30.
The main thing here is the ability to perform acrobatic elements on the pole in strips. The image and idea of the dance are also important.Energetic exotic hard
Old School is the most sensual and feminine direction. The ratio of tricks and choreography is 40/60.
Particular attention is paid to musicality, dance elements, and tricks are chosen as smooth as possible.Sensual old school direction
Pole dance directionPole Art
This is a harmonious combination of power elements and choreography, that is, 50% dances, 50% tricks. Artistry and presentation are important here. For example, sometimes they dance a modern stage dance, only with a pylon. At pol-art competitions, revealing and defiant clothing, sexual movements are prohibited.
The main difference between half-art and exotic is that it is not a seductive dance that shows sensuality and femininity. Half-art is danced not in strips, but barefoot or in special shoes, the clothes are strict, not sexy, there are no playful movements or coquetry with the audience. If in exotic the task is to seduce the viewer, then in half-art it is to tell a story, show the emotions and experiences of the hero.
All directions of half-dance are intertwined with each other. It will not be possible to dance exotic or art without tricks, so the basic elements of half-sport will have to be mastered. At the same time, staging a half-sport number will not do without choreography.
I recommend combining two directions: trick part and dance part.Pole art is reminiscent of stage dancing
Benefits of pole dance
Pole dance seems to be easy because the dancers' movements are light. In fact, you need endurance, flexibility, coordination.
Half-dance Calorie Burn Calculator
One session actually replaces circuit training, where exercises for different muscle groups are repeated several times - the same number of calories can be spent.
In addition, pole exercises train the skill of controlling the whole body. You need to be able to keep yourself on your hands, on your feet, to maintain balance in static. Different muscles work, over time the body becomes toned. Due to twists on a rotating pylon, the vestibular apparatus is trained.
Abs and back. Many tricks must be done statically. For example, handstands. In this case, all the stabilizing muscles are involved, the press and back work, the ligaments are strengthened, strong core muscles are formed.
“We need to close the carbohydrate window” and 9 more common myths about sports and health
Upper body. Use your hands to climb the pylon and hold your own weight. Shoulders, biceps and triceps, pectoralis major and other chest muscles, upper back work.
Lower body also works. For example, there are hangings on the legs - if you do not strain your leg muscles, you can fall off the pylon. Body weight must be maintained with the help of the muscles of the thigh and calves, gluteal muscles. Some entry-level twists work the upper thighs, glutes, and lower back at the same time.
Stretch - there are beautiful elements that require stretching the legs and a flexible back. I recommend attending stretching classes separately. If this is not possible, performing tricks on the pylon will eventually develop plasticity anyway.
In addition, tricks must be constantly practiced - this requires stamina.
I will also note: many people gain self-confidence, because each trick mastered is a small victory.
Who suits half-dance
The most difficult thing is to decide to come to the first lesson. Popular newbie fears:
- I can't do it;
- everyone already knows how, but I don't know anything;
- I don't have enough strength, I won't lift myself onto the pylon;
- I don't have the ear to dance;
- I am overweight;
- everyone has splits, but I don't have a stretch.
In fact, everything is not so difficult. You can start from scratch without any preparation.
How to save money on sports
Even if a person was a professional athlete or dancer, he too may fail at the first workout. And this is absolutely normal, because pole exercises are a special load: the work of the whole body, coordination, grip due to the skin.
Usually students are divided into groups of beginners and those who have been studying for a long time. This is done for convenience: everyone works out the same tricks, can see each other's mistakes or direct a neighbor on the pylon in the right direction. Beginners can safely join groups of beginners: they are not far behind in the program and will quickly catch up with their level.
I note that the pole is an amazing thing: at the very first training, a person understands whether it is him or not. In six years, I have never met a person who quit half-dance after three, five, ten classes. Usually a student lights up and stays for a long time, or realizes that he is interested in another sport, and is no longer interested in half-dance.
Development is gradual. First you start to hold on to the pylon, then you know how to spin and climb it correctly, and then a whole world of tricks and combinations opens up. I want to do and try everything, capture it in a photo or show it in a dance number. I would say that the excitement turns on: can I do it. It moves forward, so classes are rarely abandoned.
But half-dance is hard. You have to work on yourself, laziness, fears and pain. Sometimes you have to work out the same element twenty, thirty, forty times - this can get boring and exhausting. You really need to catch fire and be hardy - without this, nothing will work. Sometimes you have to wait a long time for results - both in tricks and in terms of physical form.
Dance studios often hold open lessons or give the first lesson for free. It is better to use this opportunity to try half-dance and understand whether you like it or not.
How is the half-dance class
Warm-up. At the beginning of each lesson, regardless of direction, 10-15 minutes - warm-up from head to toe.
If the student is late, he warms up on his own or is not allowed to the lesson. Without warming up the muscles, you can get injured - this part of the workout is mandatory. In semi-sports, attention is paid to the joints, and in exotics, they can include light basic dance elements: various waves, hip and chest rotations.
Main part. After the warm-up, the main part comes: in exotic or art, they learn the movements and the connections between them or repeat what they learned earlier. As a rule, it takes from three to six lessons to practice the dance, and from two to four, depending on the complexity, to practice the dance.
How I Became a Stretching Instructor
In a semi-sport, the lesson is different: the trainer explains and shows the trick that needs to be mastered and done. Up to two people can practice on one pylon. If more, the students are already uncomfortable: they will not have time to fix the element.
Periodically repeat old tricks or twists. This shows progress well: you can compare how the element was done before and how it is done now. If the student already knows several tricks, the coach comes up with combinations - when you go from one element to another.
Learning goes from simple to complex. For example, at first there will be simple elements like a “barrel” - they are needed so that the student gets used to the grip with his hands and steps over the fear that he will fall from the pole.
At the first lesson, it seems that you are not holding on and constantly slipping, this is normal. Then the hands get used to it, stop sweating, there is strength in the muscles and self-confidence.
For half-sports, there is an example program for students to learn tricks. Of course, everyone goes at their own pace, but after a month or two you need to be able to do the simplest grips, for example, hanging on the far and near leg, on the elbows.Beginner twist variant - "barrel". Source: body-bar.ru Hanging on the far leg is already more difficult
Every studio must have safety mats: you learn to perform complex tricks only with them. But beginners are also offered to take a mat so as not to get injured.
There is always alcohol or vodka and a rag in the studio - this is necessary to degrease the pylons, otherwise there will be no adhesion. Students can also use talcum powder or powder that dries their hands or feet so that they do not slip on the pole and do not roll off it. There are also other means for this, such as magnesia.
I do not recommend using talcum powder or anything else, otherwise the hands and feet will never get used to the grip - it is better to learn how to hold without means to facilitate grip. Moreover, it is forbidden to use them at half-dance competitions.
Cooldown may vary between dance studios. Usually, after the dance part of the exotic, there is a slight stretch, and in half-dance they finish off the muscles: they pump the press, sometimes with a pylon, do push-ups, stand in the plank.
How are pole dance performances and competitions
Reporting concerts. Each studio holds reporting concerts, in which everyone can participate. Coaches prepare group numbers - not only dance, but also stunts, as well as solo performances when a person performs alone.
As a rule, they start preparing for the reporter in advance - several months in advance. Sometimes concerts are held not in the studio, but in a cafe, restaurant, or even in the Palace of Culture. These are bright events in the life of students - their relatives and friends come to support them, and the dancers receive applause and a sense of the stage.Reporting concert of my former studio. Photographer: Sergey Patrushev
Competitions. They are held in all directions of half-dance.
In half-sport, you need to show combinations of tricks that are included in the mandatory program. They must be performed on two pylons: static and rotating. There must be a dance part, but it rather fills in the gaps between the tricks.
Participants usually qualify for local city competitions or video selection. Competitions are easy to find: you can simply google or search for groups of competitions in social networks. The coaches themselves also follow the latest information and invite students to participate. Anyone can apply for the competition.
How to apply for a certificate for participation in competitions
There are several categories: beginners, intermediate level, pros, children, duets, group performances. Well-known coaches and dancers are invited to the jury. All participants receive certificates or diplomas for participation, and the winners receive medals and prizes.
In exotic there is no obligatory condition to dance with two poles, the dancer can choose the pole mode independently. But you can only perform in strips - the jury evaluates how well the dancer knows how to use shoes. There are also categories here, and sometimes participants are divided into areas: old school, flow and hard.
As part of the competition, invited jury members often give master classes and hold demonstration performances.
Preparation for competition takes at least three months. With pole-sports, the most difficult thing is to wait until the pole-dance organization hosting the competition releases a list of required elements, and then choose the required number of them. Each element is worth a certain point. Therefore, the dancer collects the maximum number of points from the elements that he can do.
In addition, you must perform all the tricks according to the requirements: hold out for a specific number of seconds, enter and exit the element correctly, observe lines or angles. If the participant fell, did not get the trick right the first time, slightly slipped from the desired position along the pylon, or did not hold out for the required number of seconds, he receives a penalty.
The jury also evaluates the choreography, artistry, image, presentation. For example, you can’t sing along during a performance or look at the floor. If something went wrong and the participant left the stage during the performance, his candidacy is removed.
Competitors in semi-sport competitions have strict requirements for appearance: a swimsuit or shorts must be of a certain length, hair is tied up, make-up is not bright. If a participant has underwear visible, he receives a fine for this.
Such stringent requirements are due to the fact that half-sport federations have been fighting for a long time to be included in the list of Olympic sports - and in 2021 it happened.
Exotic competition rules are not so strict, preparation for them is easier. But even here there are requirements: to do a certain number of tricks in conjunction, to follow the rhythm of the music, to include choreography and acrobatics in the stalls.
What you need for pole dance
Patience. The main thing is the desire and understanding that everything will not work out right away. Any coach also once slid down from a pole, could not climb a pylon and was afraid to hang on one leg upside down.
Clothing. For training, you need to take short shorts, a top or T-shirt, socks for warm-up and cool-down. Tricks in semi-sports are performed barefoot, and in exotics - in special shoes.
What kind of sports do Russians do
The more revealing the clothes, the better: you need a good grip on the pole, which comes at the expense of the skin.
Shoes. Exotics need shoes - strips. It is not necessary to buy them right away, but you need to bring at least high heels with you. Sometimes in studios they are not allowed to dance in ordinary sandals, as they scratch the parquet. Or they ask you to seal the heel with adhesive tape - this can be found out in advance when signing up for classes.
Strips vary in height: from one, which has a heel height of 15 cm, platform - 5 cm, to five, which has a heel height of 25 cm, platform - 15 cm. There are sandals, boots and even over the knee boots.
Beginners should start with ones. In the classes, you will not only have to learn how to stand and move on them, but also work out the elements on the bevels, that is, on the tips of the platform.
Knee pads. They are needed for exotics. There are many elements that must be performed while kneeling at the pylon. There are also tricks with jumping on your knees - here knee pads help soften the blows.
Bruise remedies. It is better to take care of possible bruises in advance - they can be in the most unexpected places. But this is temporary - as a rule, after two or three months, bruising is no longer a concern. Even at first, calluses may appear on the hands due to practicing the grip. Later, the skin will get used to it, and this problem will go away.
For accelerated healing of bruises, you can use ointments with heparin, and for the treatment of corns - a moisturizer and cream with urea in the composition.Form for classes. Source: pilonia.ru This is what exotic strips look like. Source: pdmarket.net
Who shouldn't practice half-dance
People with severe chronic diseases, in particular, diseases of the heart, lungs, nervous system, kidneys, diabetes mellitus, should not practice half-dance. That is, for those for whom any intense physical activity and leg injuries can be dangerous.
When to consult a doctor before exercising - Mayo Clinic
In addition, classes may be contraindicated for people who have diseases of the spine and joints when they should not be overloaded, or severe skin diseases that may interfere with pole training or be aggravated by friction.
This sport is also not suitable for pregnant women, as during the performance of tricks you can fall or hit your stomach.
How to stay fit and healthy during pregnancy
In other situations, everything is decided individually. I have low blood pressure and problems with the vestibular apparatus, but I have been doing pole sports for six years. In any case, you first need to consult a doctor, explain what the loads will be, so that he gives permission for classes. Usually, studios do not require a doctor's certificate, but I recommend that you insure yourself and take care of your health on your own.
Safety precautions for half-dance classes
Half-dance classes are classified as traumatic, so safety precautions must be observed. Each studio introduces the student to the signature requirements.
Leather. On the day of class, you can not use cream, lotion or body oil, go to the solarium or sunbathe - in this case, suntan creams or sunscreens are also applied. Any substances on the skin impair grip on the pole and increase the risk of slipping off the pole.
5 frequent injuries during solo sports
Jewelry. They should be left at home - they will interfere. For safety reasons, the coach must ask to remove all rings, earrings, beads, chains, bracelets, sharp hairpins and piercings.
Hairstyle. For semi-sports, it is better to collect hair, as it will interfere, and can also get tangled behind the pole.
For example, at one performance, my student's hair got caught in the bottom of the pole. Since she was twisting upside down, her hair was wound and caught. She was not injured, but she had to hang upside down while we pulled her hair out.
But on exotics, hair is usually left loose, because it is used for dancing: they twist or wave their heads, playfully throw their hair back with their hands.
Food. The last meal should be approximately two hours before training. Otherwise, twists on the pylon can make you feel sick.
Behavior in class. You can start training only after a warm-up, perform elements on mats and with a trainer's insurance. You can’t jump off the pylon, if it’s not provided for by the trick, it’s unacceptable to relax the holding muscles - you can slide off the pylon, dropping onto your shoulders or forearms.
When performing tricks, it is important to keep a distance between yourself and other participants. In exotic classes, you need to work out the trick first with bare feet, and only then in strips.
What kind of injuries can you get during pole dance
Pole dance requires attention and concentration. There were cases when the dancers spun strongly, flew off the pylon and got a fracture. Sometimes equipment failed: it was not installed securely enough or poorly secured.
The most common and minor injuries that you can get in class are bruises or abrasions from hooks and hangs. At the beginning of training, until the skin is used to it, they will occur much more often. I have sensitive skin, so even after a few years, bruising periodically appeared.
12 important questions for sports doctor Artem Ryzhenko
There is a high load on the joints and ligaments during the classes. For example, when performing some elements, the arms should be straight - in fact, the emphasis is on the wrist. If this causes discomfort, wristbands or elastic bandages can be used.
After six years, I had a problem with the wrist of my left supporting hand - I always focused on it for racks and other elements.
It is very important to control your feelings: there should be no pain. If something hurts after completing the element, you need to rest. If the situation persists, you should consult a doctor.
And if a sprain or other minor injury occurs during the session, the training must be temporarily stopped. Until the body recovers, loading on the pylon is prohibited.
To avoid a fracture, it is important to follow safety precautions. The main thing is to never do tricks without mats and not let go of your arms and legs if the clutch has not happened. When it is clear that you are not holding on to the pole upside down, you need to tilt your head to your chest and slide down the pole to the floor on your shoulders. You should never tilt your head back to your back, so as not to fall in this position and injure your neck.
How to choose a pole dance school and coach
Equipment. It is necessary to check if there are mats, and ask how the poles are fixed, what company the pylons are installed. The highest quality ones are from Pole4You. Your health and life depend on it.
Teacher training. It is important whether the studio coaches have certificates confirming the right to teach half-dance. Otherwise, they may not properly apply the load, causing injury.
From waltz to bachata: where they will learn to dance in Moscow
It is necessary that the trainer learn the methods of teaching half-dance, go through theory and practice, pass tests and exams. Training cannot be less than 96 hours, because otherwise you cannot master the program.
Certificates are issued by half-dance studios with titled teachers and extensive experience. Typically, such organizations belong to a pol-dance federation or represent it themselves.
Competitions. It is important what competitions teachers and students of the studio take part in and how often: if the school is active in the outside world, then it will be more interesting to study there.
Number of students per pylon. There should not be too many students in groups - a maximum of two people per pylon. Otherwise, there will be no time to practice tricks.
First conversation with the trainer. The teacher needs to know about the physical condition, diseases and contraindications. You must be told what you can and cannot do in class, and you must sign an agreement with the safety rules.
Communication with the trainer. It depends on him what mood the student is in, how he progresses, what results he achieves. You should be comfortable with the coach. If this is not the case, you need to change the coach, otherwise effective training will not work.
Trainer qualification. He must have completed half-dance courses. It is also worth asking about experience: how many years he has been teaching, what successes his students have. It is good if in the past the coach was involved in professional sports or dancing, usually in this case the quality of teaching is higher.
It is also important how clearly the coach explains the technique of performing tricks and how he monitors safety: does he insure each student, does he require the use of a mat.
How much does half-dance cost?
Regular classes. Usually dance studios offer several subscriptions to choose from: 8, 12, 16 group lessons. It makes no sense to go to training less than twice a week, that is, you need at least eight classes a month.
To practice semi-sports, you will need to spend money on a uniform and a subscription. Exotic half-dance requires a lot of money: you will also have to buy special shoes and knee pads. Then you will only need to pay for a subscription to the studio and change clothes and shoes as they wear out.
8 extreme hobbies that cost people a lot of money
Half-sport classes in the first month cost from 6500 R
|Subscription for 8 lessons
|Shape: top and shorts
Subscription for 8 lessons
Form: top and shorts
Semi-exotic classes in the first month cost from 13 000 R
|Subscription for 8 lessons
|Shape: top and shorts
Subscription for 8 lessons
Uniform: top and shorts
item Participation in competitions costs - 900 For example, the participation fee starts from 1000 R. You also need to sew or buy a special suit - this is at least 3000 R. New strips for competitions are usually not bought. The dancer gets used to those in which he trains, in new ones there is a higher risk of falling.
You also need to pay for individual lessons with a trainer to work out the number and rent the studio hall for independent training - they are needed to consolidate the result.
A personal lesson with a trainer costs an average of 1,500 R, but its price can reach up to 3,000 R. The number of lessons depends on the competition itself, the level of training, and the complexity of the performance. The minimum number of trainings for setting a number is four. Renting a studio for self-training will cost about 5,000 R for 10 times.
Preparation for pole dance competitions will cost about 15,000 R
|4 personal lessons with a trainer
|Room rental for 10 self-study
4 Personal classes with a coach
Hall rental for 10 independent classes
Special costume9000 3000 3000 R
Bason for participation
- Pole dance is a pole dance that combines elements of choreography, gymnastics and acrobatics.