Learn how to pole dance videos

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 image.

How to start pole dancing

Irina Malchukova

opened a half-dance studio

Author profile

I taught half-dance for six years, five of which I ran my own pole dance 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 half dance

Half 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, 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.

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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 poles - 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 terms.

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.

Pylons are fixed in different ways:

1. Widespread between floor and ceiling.
2. With one fixed fixing to the floor or ceiling only.
3. 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.

Elements of are tricks that are done on a pole. There are several levels of the pylon where they are performed:

1. Upper - acrobatic stunts are performed here at a height of more than two meters above the floor.
2. Medium - perform rotations, plastic or dynamic elements at a height of 1-1.5 meters above the floor.
3. 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.

Half-dance directions

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 dance directions

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 pol-dance one does not completely undress. 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.

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.

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.

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.

Pole dance direction

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.

Benefits of pole dance

Pole dance seems to be easy because the dancers' movements are light. In fact, you need endurance, flexibility, coordination.

Calorie consumption calculator for half-dance classes

One session actually replaces a 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.

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Upper body. With the help of your hands, you need 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 mastered trick 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.

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Even if a person was a professional athlete or dancer, he too may fail at the first training session. 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 class, 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.

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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 spins. 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.

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 don't recommend using talcum powder or anything else, otherwise your hands and feet won't get used to the grip - it's better to learn how to hold on right away without traction aids. 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 performances and pole dance 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.

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.

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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 the 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 corners. 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-sports have strict appearance requirements: a swimsuit or shorts must be of a specific length, hair must be 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 to practice 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.

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The more revealing the clothes, the better: you need a good grip on the pole, which comes at the expense of the skin.

Shoes. Exotic needs 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, platforms - 5 cm, to five, which has a heel height of 25 cm, platforms - 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 exotic. 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.

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.

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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 must 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.

Hair. 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 coach'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 while doing 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.

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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.

Six years later, 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.

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It is necessary that the coach 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 a 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 pole 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.

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Half-sport lessons in the first month cost from 6500 R

Subscription for 8 lessons

2500-5000 Р

Form: top and shorts

3500 R

Socks

500 R

Semi-exotic classes in the first month cost from 13 000 R

Strips

5000 R

Subscription for 8 lessons

2500-5000 R

Uniform: top and shorts

3500 R

Knee pads

2000 R

Participation in competition costs - 9090 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.