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10 Things I Wish Everyone Knew About Pole Dancing
Most pole dancers, regardless of age, are in the best shape of their lives.
Pole dancing is a full-body workout. It is resistance training and cardio in one, and flexibility is improved as well. Pole dancers perform acrobatic tricks either suspending their weight or propelling it around a metal pole. The simple act of climbing a pole is an incredible display of strength. It is no surprise, then, that most pole dancers insist they have never looked or felt better.
Natasha Wang, a world champion pole dancer, didn’t even start the exercise until age 29. Greta Pontarelli is a champion pole dancer at age 63—and she only began a few years ago!
There are many different types of pole dancing.
Pole dancing is extremely versatile. There are three main branches: sport, art, and sexy:
- In sport, you have the serious athletes performing difficult tricks and displaying unfathomable muscular strength. (Some have even petitioned for pole to become an Olympic event!)
- Then there are also those who embrace the artistic side pole has to offer. The simplicity of a vertical apparatus like the pole is appealing in that there is no shortage of creativity—so many stories can be told. Many pole dancers perform barefoot and have been known to incorporate modern dance, props and costumes into their routines.
- Finally the sexy side of pole is still practiced by many. These dancers usually wear heels and favor more sensual, erotic movement.
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Although there is some debate within the community about which direction pole is heading, all three forms flourish, and many pole dancers enjoy all styles. There is something for everyone!
You need your skin exposed to grip the pole.
Pole dancers must have their legs, arms and stomachs exposed to safely grip the pole. There are some grounded spins, poses, and floor work that can be performed while wearing pants, but in order to perform more advanced moves, we must have the proper amount of skin exposure.
At first, the idea of working out in a sports bra and tiny shorts may seem intimidating. But most new pole dancers quickly discover they are having too much fun to worry about what they look like. Their focus shifts instead to what they can accomplish—a freeing notion, really, that can help build confidence.
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It can be dangerous without proper training.
Although pole dancing is fun, it is a serious athletic endeavor that should not be taken lightly. Some people do not realize how challenging pole can be on a first attempt (re: every muscle in my body ached for days). In addition to bruises, pole dancers can experience shoulder or back pain with improper technique or overtraining.
You should always learn from a certified instructor. If training from home, take time properly installing your home pole according to manufacturer instructions and vetting a reputable online learning platform. If you're too eager to flip upside down, it can be especially dangerous and can lead to injury.
That said, I encourage everyone interested in pole dancing to go through gradually progressive training with a professional.
Men can (and do!) pole dance.
The number of men pole dancing continues to grow every year. There are men’s divisions in competitions now, and I see more men joining classes I take or teach than ever before.
Men’s natural inclination toward upper body strength makes them ideal candidates for the sport. There are many ancient forms of pole dancing such as Mallakhamb, a traditional Indian sport where the practitioner performs yoga postures on a wooden pole—and has actually been performed exclusively by men throughout history.
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“Not having upper body strength” is not an excuse to avoid it.
I understand that you may be nervous to try pole dancing. Maybe you don’t feel you are at your ideal weight, or you think you have no rhythm, or you think you're too old. But I encourage you to stop creating roadblocks for yourself. The best way to get better at something is to work on it! Every athletic journey requires a first courageous step. You'll grow over time as you build skills, strength and body awareness. Overcoming feats is part of what's so inspiring and empowering about pole.
Whether you’re uncoordinated and can’t lift your own body weight or you're an athlete with gymnastic capabilities, there is always a new trick or transition to learn with pole dancing. The process of growth never ends, and the possibilities can be as creative as your imagination allows them to be.
It’s not always so sexy.
Pole dancing is not always as overtly sexual as people may believe. The process of training is often full of awkward and unglamorous moments. Many of us end up with bruises, burns, and scrapes from trying new moves. And although we may wear sports bras and tiny shorts when performing, most dancers opt for comfort over fashion in between training sessions.
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But it can be very sexy.
The seductive allure of pole dancing still remains steadfast. There was a period of time when pole dancing first became mainstream where many pole dancers sought to distance its association with strip clubs. They felt this link delegitimized efforts to be taken seriously. The community has since evolved to understand this denial as a form of appropriation and recognizes with respect the roots this art form holds in exotic dance.
While many styles of dance and movement currently inspire modern pole dancing, the kind we practice today would not exist without strippers. Many of the first informal pole dancing classes in the US took place in strip clubs and many of the first pole studios in the US were founded by strippers who became small business owners and entrepreneurs.
The community is very tight-knit.
Because what we do is still considered taboo by many, there is a unique closeness that bonds us together. There are pole dancers of all professions, ethnicities, religions, cultures, sizes, and ages. I have friends all over the world because of pole dancing, and I have friends who have been able to travel the world because of it.
We support each other through learning new moves. We share each other’s videos, and we watch each other perform. This shared interest bonds us with a special understanding, just like any other team sport.
Pole dancing can be emotionally healing.
This is one of the biggest reasons I've stuck with pole dancing as long as I have. The physical benefits are great, but the feeling you get from mastering a move or expressing a particular emotion is indescribable. For example, when I am able to assist a student without any fitness background in their first pole climb, it is an honor to witness their feeling of accomplishment and resulting boost in self-confidence.
You can dance out any emotion in class, whether joyful, angry, or sad. The combination of athletic skill and artistic influence makes it unique to any other form of dance or sport. To me, it is both dance and sport woven together into one beautiful, athletic art form.
Glossary of Pole Dancing Terms
Our glossary of pole dancing terms is ever-growing. Here you will find explanations and eventually pictures and videos to help explain everything you could want to know about pole dancing.
- When our guide says to place your hand on the pole, unless stated otherwise, this generally means having your thumb pointing to the ceiling.
- Placing your arm high on the pole means placing it high and straight but not too high that you are over stretching or lifting off the ground.
- If you find a move hard to do, you can always try it using the other arm as your strongest, until you have built up your strength.
Aerial Invert (Basic Invert from Pole Sit)
Climb the pole to a pole sit. Place your strong, inside hand on the pole in front of you at shoulder height and place your weaker hand across your body and onto the pole above it. Make sure you have a strong grip on the pole with both hands. Take your legs off of the pole and to one side – making sure your inside leg is your strong leg. Use your hand grip to pull up and then tip your body backwards. Stretch your legs up and hook over the pole as you would for a normal invert on the pole. Grip on the pole with your legs and take your hands off.
Place your strong, inside hand on the pole with your outside, weaker hand on slightly above at shoulder height. Lift your legs up and hook your outside leg over the pole keeping it straight. Bend your inside leg at the knee to create a nice shape.
After doing a basic invert on the pole keep your strong arm where it is and move your weaker arm as low on the pole as you can with out over stretching. Point your fingers towards the pole. When you have a good grip with your hands take your legs away from the pole and keep them straight and in a V position. Try to lean your body away from the pole. This move can be done with a number of different arm positions.
Back Hook Spin
Place your strong hand at the top of the pole and your weaker hand straight across your chest and on to the pole. Walk around the pole. Turn your body to face the opposite direction. Swing your now inside leg forwards and then backwards to hook your leg onto the pole at your knee. Use this momentum to spin you round. Bring your outside leg up and bend it at the knee to put your feet together.
Ballet Hook Pose
Stand with your strongest side closest to the pole. Lift your inside leg up high and hook your knee over the pole and bend your leg. The bottom half of your inside leg should be horizontal with the floor. Lean the top half of your body away from the pole and pose.
Go to invert on the pole and hook your stronger, inside leg over the pole at the knee. Allow your weaker leg to drop towards the ground and place this bottom foot on the pole. Straighten your top leg out with your toes pointing towards the ceiling and the pole across the bottom of your foot. Lean the top half of your body towards your bottom knee so that your head will now be upside down. With a good grip with your hands try to straighten your legs out trying to do the splits on the pole. To dismount bend your to knee back over the pole and use your arm grip to take your legs off the pole and dismount.
Stand with your strongest arm closest to the pole. Place your strong hand around and on the pole about shoulder height, keeping your arm bent. Place your weaker hand just above this. Your shoulder on your strongest side should be in line with the pole. Swing your outside leg and jump off the ground with your right to go upside down. Pull with your arms. Place your outside foot over the front of the pole and place your inside leg behind it. Grip with your legs.
Stand with your back against the pole with your legs apart. Place your strong arm on the pole just above your bum with your thumb to the ceiling – use this arm to hold yourself to the pole. Keeping your legs straight, bend the top half of your body. Place your weakest hand lightly on the pole between your legs and move it down, as far as you can. When you can’t move any further and your head is far away from the pole, flick your hair up, then bring your body up to standing. (Only flick your hair when your head is low to avoid hitting yourself on the pole.)
Bow and Arrow
From the pencil pose hook your strong foot over the pole. Put your weaker leg at a 90 degree angle in front of your body. Point your toes. Try to arch your back to create a bow and arrow shape.
Coming to standing pushing your bum up before any other part of your body.
Place your strong hand high on the pole and your weaker hand about level with your hips. Walk around the pole. Keep your inside foot on the floor and swing your outside leg out, keeping it low. Bend your leg at the knee keeping it behind your body. Turn your body in to face the pole as you bring your inside leg off the ground. Bend your inside leg behind your body and try to put your feet together. These moves happen in very quick succession.
Carousel Slide to Knees
Face the pole and place you strong hand high on the pole and your weaker hand underneath. Keep you forearms vertically on the pole. Bring both legs off the ground, bending them at the knees with your feet together and knees apart. Keep your arms strong and bent at the elbow. Keep your body strong and against the pole and loosen your hand grip slightly to allow your body to slide to the floor onto your knees.
Place your strong, inside arm high on the pole and walk around. Place your weakest arm across your chest with your hand on the pole. Kick your outside leg out to your side, keeping it straight and without your leg touching the pole. Bend your knee in front of you. Hop off the ground with your inside leg, bringing it up to meet your outside leg. Both legs should be together, with your knees bent at a 90 degree angle.
Change Direction (using your bum)
Place your strong arm high on the pole and walk around. Place your inside foot on the ground, followed by your outside foot. Push your bum back, then around towards your outside leg. Turn your body to face the other direction as you swap hands.
Cross Leg Release
From a pole sit make sure that you have a very good grip with your legs. Lean back and take your hands off of the pole. Use your inner thigh for grip as well as the crossing of your legs. Keep your weaker leg pointed in a straight line and put your arms out behind your head.
From a basic invert grip very tightly with your legs. When you have a strong grip take your arms of the pole and hold them out to the side.
Side climb on the pole. Keep your top leg over the top of the pole bending it at the knee. Place your weaker leg on the pole with your bottom foot on the pole. Hold on to your strong leg at the foot and lean away from the pole to pose.
Cupid (from invert)
As you invert on the pole place your inside stronger leg over the top of the pole bending it at the knee. Place your strong hand higher on the pole than your strong leg. Place your weaker leg on the pole with your bottom foot on the pole. Hold on to your strong leg at the foot and lean away from the pole to pose.
Cycle Legs (from floor)
Lie on your back and lift your legs up. Move both legs in a circle – one after the other as if you are cycling.
Go into a pole sit and while you are still holding on with your hands straighten both legs keeping them squeezed together, crossing your ankles over. When you have a strong grip with your legs, take your hands off the pole and lean your body back. Keep your legs crossed and straight.
Fireman Spin (Basic)
Place your strongest arm high on the pole and walk around. Place your inside foot on the ground whilst placing your outside arm across your chest and onto the pole. Kick your outside leg out and around the pole, keeping it straight. Place your outside leg on to the pole with your knee bent at a 90 degree angle. Hop off the ground with your other foot and bring it to the pole to mirror your other leg. Your legs should be either side of the pole, with the fleshier part of your thigh on the pole.
Fireman Spin (Extended)
Copy the Fireman Spin. When both legs are on the pole straighten your weakest leg and point your toes.
Place your inside and strong hand on the pole with your inside hand slightly higher at shoulder height. Bring both legs up to invert and hook your inside leg over the front of the pole and bend at the knee. Point your outside leg away from your body. Take both hands off of the pole.
Invert on the pole. Bring the top half of your body up so that you are able to place your strong hand low on the pole with your fingers pointing towards the floor. Hold on to the pole by your legs with your weaker hand to help with your grip. (When you have mastered this move you will not need to use this weaker hand) You need to make sure that your strong leg is gripping on to the pole at the inner thigh and top of the foot which needs to be over the other side of the pole. When you have a strong grip with your strong leg take your weaker leg off of the pole and point it out away from your body placing it in a horizontal line. You may need to bring your strong leg down or bend it in order to straighten your other leg. Take your weaker hand off the pole and point it straight out above your head (horizontally) so that your body is in a straight and horizontal line.
Stand facing the pole about 2 steps away with your feet apart. Place both hands on the pole, one on top of the other. Bend your legs at the knees alternatively, always keep one leg straight and one leg bent as you move your hands down the pole. When your hands are as low as you can get them, pull yourself towards the pole and bend your knees to bring yourself to the ground. (Keep your toes tucked under your feet.) Hold the pole with your strong hand and lean your head and body back. Bring your head and body forward to face the pole. Wiggle your hips. Lift your knees off the ground so that you are on the balls of your feet. Turn your body away from your strong arm and push your bum up to standing.
Kneel on the floor facing the pole. Place both hands at the base of the pole. Straighten both legs so that your toes are on the ground, the top of your head is on the ground and the top of your back is lightly touching the pole. Lift your legs off the ground and straighten them so that your body is upside down in a straight line.
Place you feet apart, either side of the pole with your strong hand shoulder height on the pole. Bend both knees then bring your body up and through your strong hip. Bend your knees again and take bring your body up through the other hip.
Hook and Arch
Hold loosely onto the pole with your strong hand about shoulder height. Hook your strong leg vertically over the front on the pole. Use this grip to allow you to lean backwards and arch your back to pose.
Inside Arm / Leg / Foot etc
‘Inside’ refers to the side of the body that is closest to the pole.
Inside Hook Spin
Place your strong, inside arm high on the pole and walk around. Place your outside arm across your body and onto the pole at hip height. Swing your inside leg up and hook it on to the front of the pole, keeping it relatively low. The pole should be run the length of your calf muscle. Use this momentum and push off the ground lightly with your outside foot, with your body weight slightly forward. Bring your outside leg in to meet your other leg. Towards the end of your spin unhook your legs and place your feet on the ground to land gracefully.
Used to stand from floor work as if from on knees. Holding on to the pole with your strong hand, place your weak foot on the floor and put your weak hand on that knee. Lift up your strong leg to put your foot on the floor, with your knees apart. Place your strong hand on your strong knee to close your legs. Stand up pushing your bum up.
Stand facing the pole about 2 steps away with your feet apart. Place both hands on the pole, one on top of the other. Bend your legs at the knees alternatively, always keep one leg straight and one leg bent as you move your hands down the pole. When your hands are as low as you can get them, flick your hair up and slowly bring yourself up to standing.
Outside Arm / Leg / Foot etc
‘Outside’ refers to the side of the body that is furthest away from the pole.
Place your strong, inside arm as high on the pole that you comfortably can. Walk around. With your inside foot on the ground, swing your outside leg all the way around the pole. Keep it straight, do not let it touch the pole. When your inside foot feels like it should come off the ground, place your outside foot on the ground to lift your inside foot. From here you can continue into a different move.
Face the pole and while keeping your legs straight, bend your body over so that your back is on the pole with your spine either side. Place your hands straight up on the pole roughly at the same height as your bottom. Using your hands for grip, arm strength and abs, lift your legs up so that your body is upside in a straight line.
Place your strong, inside arm as high on the pole that you comfortably can. As you walk around the pole place your inside foot on the ground followed by your outside foot. From here twist your body underneath your inside arm,turning on your outside foot to finish with your back on the pole. Change your hand position from having your thumb facing the ceiling, to having your thumb pointing to the ground. Lift your (formerly) inside leg off the ground and bend at the knee with your foot towards the pole to pose to finish.
Stand with your back on the pole. Place both hands above your head on the pole with your thumbs facing the floor. Lift your strong leg up, bending it up and the knee, with your foot placed on the pole.
Face the pole. Place your strong arm high on the pole. Place your strong leg vertically on the pole with your ankle crossed behind the pole (the side closet to you) Place your weaker hand on the pole underneath your stronger hand. Using your arms to pull and your strong leg to push away, push off the ground with your weaker leg. Lift your body up. Place your weaker leg on the front of the pole so that your ankles are crossed around the pole. Grip the pole with the lower half of your legs. To continue climbing, repeat this process from the beginning.
From a pole climb use your arms to pull your body up and hold your weight. Bend your weakest leg at the knee so that the top of your foot and inner thigh are touching the pole. Place your strong leg over the top of the weaker leg and cross at the knees, gripping with the thighs and foot.
Place your strong hand high on the pole. Walk around the pole. Keep your inside foot on the ground and kick your outside leg out from the pole. Keep it straight and bring it towards the pole as you bring your outside hand onto the pole, placing your hand below your leg. As you spin take your other leg off the ground and between your arms. Place it on the pole with the pole across the back of your thigh. Keep your legs straight so that they are in a V shape.
This is a backwards step before then continuing forward. For example place your outside foot behind your inside foot and continue walking on your inside foot. Used to untangle your body after a spin.
Stand with your back against the pole with your spine over the pole towards the weaker side of your body so that your spine is not resting on the pole. Place your strong hand above your head on the pole so that your elbow is pointing in front of you. Place your weaker hand above this. Place your body and hips on the side of the pole away from your strong arm. Make sure you look at the ceiling. Swing your outside weaker leg backwards then forwards. When it is forward use this momentum take your legs up towards the ceiling as you jump your stronger leg off the ground. You will need to pull the pole towards you with your hands. When your legs are getting above your head, hook your weaker leg over the front of the pole and grip on the back with your weaker leg. When you have a good grip take your hands away so you are now inverted.
Shoulder Roll Dismount
From an invert of the pole, loosen your leg grip and slide your body closer to the floor. When your head is close to the floor lift up your head slightly and allow your strongest shoulder to touch the floor. Use this connection to allow the rest of your body to slowly roll to the floor by loosening your grip on the pole.
Stand with your strong side of your body close to the pole. Place your strong, inside hand on the pole and your weaker hand above it on the pole. Take your inside leg and place it high over the pole, bending your leg at the knee. Using the grip on the back of your leg and your arms, pull your body up and place your weaker leg on the pole gripping with the top of your foot and shin. From here pull your body up. Repeat to climb by placing your inner strong leg over the pole again followed by your other leg. Repeat as necessary.
Slinky Cat (Floor work)
Begin on your knees. Place both hands on the floor and slide them forward with your head down but keeping your bum in the air. Come on to your forearms and lower you bum to the ground as you lift up your feet. Move your feet away from the pole (if you are using this move to come off the pole) Put your legs back on the ground. Lift your bum up as you push with your hands to push your body back up. Lift your head up last so that you are sitting on your knees again.
One hand is placed high on the pole while the other is placed as low on the pole as you comfortably can.
Split Heel Pose
Stand facing the pole. Place both hands on the pole at shoulder height. Place your bottom foot on the pole with the pole across the bottom of your foot. Using your hands to pull you jump your weaker leg off the ground and place it on the front of the pole with the pole at your ankle.
Split Heel Pose (one-handed)
Go in to the split heel pose as above and take your outside hand off the pole. Straighten your body so that you are not bent over in any way and place your hand out to your side to pose.
As you invert on the pole place your inside stronger leg over the top of the pole bending it at the knee. Place your strong hand higher on the pole than your strong leg. Push your weaker leg out towards the ground keeping it straight. Straighten your strong leg so that both legs are in a V shape.
Straight Leg Pose
Stand with your strong, inside leg close to the pole. Swing your inside leg up and place it high over the front of the pole with the pole at the bend of your knee. Hold the pole with your strong hand. Keeping your outside leg straight, bend forward stroking your leg with your outside hand. When you are as low as you can go, flick your hair and slowly come upright. Place your strong foot on the ground.
Place your strong inside arm high on the pole and walk around. Place your weakest arm across your chest and your hand on the pole. Place your outside foot on the ground and swing your inside leg up and hook it on to the front of the pole, keeping it relatively low on the pole. The pole should be run the length of your calf muscle. Lean your body weight forward and push off the ground with your outside leg. Kick the outside leg out, as far away from the pole as you can, keeping it straight. Bring this leg around to join your inside leg.
This is your strongest arm, usually the arm that you write with or lead with. Moves should be practised using both arms as the strongest arm to build up equal strength on your body.
Climb the pole to a stand. Slide your strong leg up the pole, keeping the contact and the grip. Bring your leg up to a 90 degree angle. Slowly straighten your strong leg in front of you, gripping tightly with your thighs. Remove your hands and lean your body back.
Place your strong hand on the pole with your weaker hand above it. Bring your legs up and when upside down open your legs in to a V shape, keeping them straight with pointed toes.
Place your strong hand high on the pole, keeping it straight. Lean your body out slightly and walk around the pole.
Wiggle and Flash to stand
With your back against the pole have your strong hand on the pole behind your head with your thumb pointing to the floor. Use this hold your body to the pole. Wiggle your hips up and down as you move you body to the ground. When you knees are bent place your weakest hand on the corresponding knee, using it to open both legs as if to flash. Close your legs. Turn your body to the side of your strongest arm (eg. right if you are right-handed) Change your hand to have your thumb pointing up, put your outside hand on that knee and push up to standing, with your bum first.
Stand with your feet hip width apart facing the pole with your strong hand loosely holding the pole about shoulder height. Bend your knees and bring your hips up to the right hand side. Bend your knees again and bring your hips up on the left hand side. Repeat as needed.
Wiggle Hips (Figure of Eight)
Stand with your feet hip width apart facing the pole with your strong hand loosely holding the pole about shoulder height. Move your hips slowly in a figure of eight movement; Move your hips in a clockwise circle to the right and then an anti-clockwise circle to the left.
Do you want to add a term to the glossary? Do you have a pole dancing term that you need to be explained? Just contact us and we can do just that.
Getting Started Pole dance
Pole dance is a mixture of dance, gymnastics, acrobatics and fitness, in which everything revolves around the pole. This is not a boring activity, which at the same time helps to become more self-confident, more graceful, more plastic, overcome the fear of heights, get rid of excess weight and form a beautiful figure, get rid of back pain and improve posture. And this is not all the benefits of pole dancing. It is especially important for those involved that they have no restrictions on age and gender.
You can start mastering the pylon at almost any age and with zero physical fitness. To do this, it is enough to find a suitable school, a professional trainer and strictly adhere to the recommendations received from him.
Preparation for classes
If you want to try Pole dance, start with:
- get acquainted with the style and directions of pole dance (sport, exotic, artistic pole). Think about which direction suits you best and for what purpose you would like to master the pylon - to awaken femininity, tighten your figure or, for example, go into professional sports;
- selection of a suitable school and coach. Talk to your friends, read online reviews, explore all possible options. Go to school and talk to the coach. Ask how much he has already been doing, what he profiles, what results he has achieved. If the contact is immediately established, it will be easy and pleasant for you to work together. School should be comfortable. Inspect the halls and locker rooms, ask about compliance with safety regulations. Pole dance is still a traumatic direction, it is better to pay attention to this issue in advance;
- purchases of special clothing. You can consult with the trainer about the form for classes. You will need comfortable pulling clothes (top, shorts), possibly ballet flats;
- trip to a trial lesson. Take a trial class to see if pole dancing suits you. If you like everything, buy a subscription. If not at all, it is better to look for another hobby, because exercising through force will not give the desired result.
For beginners, this “preparation” for learning Pole dance is indispensable. It is followed by the first classes, physical activity and mastering tricks on the pylon.
First steps in Pole dance
It is better to start training on the pole in group or individual lessons with a trainer, strictly following all his recommendations. It is not recommended to learn Pole dance from scratch at home - you can get injured and slow down the learning process.
As a rule, beginners are recruited into groups at the same time and train with a gradual complication of the program. Exercises are mastered from simple to complex. First, you will learn to feel the pole and control your body, and you will work on improving your stretching and fitness.
Do all the exercises suggested by the trainer, but only these. Do not try to quickly jump to more complex figures and climb to a greater height. Do so many repetitions that the trick is perfect and effortless. Gradually gain altitude, be sure to ask questions if one or another point remains incomprehensible even after explanation and demonstration.
From the first lesson, train at full strength, do not give up if something is difficult. Enjoy what you are doing, and then the result of pole dancing will not keep you waiting.
Pole Dancing for Beginners
Pole dancing , or Pole Dance, as they are also called, has gained extraordinary popularity in recent years. 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. Regularly practicing, 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 workout, 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. Short, fitted shorts, a tank top, or custom uniform are best suited for the pole. It must have the following properties:0003
- 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, a very unusual direction of yoga on pillars called Mallakhamb was widespread in India. 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.
The following rotation exercises are also suitable for the beginner:
- " 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.