Stretch before you begin the class or exercise. Just as you would before any other form of exercise, you should do some light stretching to warm before you begin to pole dance. Stand straight and then bend down to touch your toes, roll your neck and shoulders, and stretch your hamstrings by pulling one foot back with your toes touching your butt until you feel a nice stretch on each hamstring.[6]
I started Polepeople in 2003 and have never looked back. My inspiration was to establish pole dancing as a life enhancing way of exercising and an amazing, challenging skill. Pole Fitness can be so many things – at Polepeople, we celebrate it as a dancey, acrobatic, sporty, sensual and artistic way of getting fit. Come and join us for a class and discover what its all about!
Slide down the pole. You can slide down using the basic fireman slide, which means just holding onto the pole with your arms and legs as you slide. Or, you can hold on to the pole with your hands and release your legs just for a moment. Bring them out in front of you and rock your hips as you move your legs down to the ground. This method will take a bit longer to master but it will look and feel fantastic.[17]

Pole fitness lessons may cost $20-$30 per time, and you should attend once a week to really feel the benefit. The instructor will set the pace of the lessons and choose which tricks to teach you and in what order. In The Art Of Pole DVD, for example, you learn well over 50 moves for around $120, whereas a $120 spent at a pole class would teach you fewer moves. It’s a very good value to purchase online lessons too.

(Last Updated On: August 27, 2018) Safety during your pole fitness workout is important. Period. Regardless of whether you are taking a pole dancing class at a local studio or if you are solely learning to pole dance through online pole lessons, there will be a time when you want to try a more advanced … Continue reading Learn Moves On Dance Poles Safely When You Have NO Spotter


Despite progress in the public’s understanding of what we do, many of us still fight stereotypes. Some of pole dancing’s loudest critics have never tried it themselves. Just last year, Marina Heck, a schoolteacher, was forced to resign from her position following controversy that she is a pole dancer. Even if what we are doing is completely athletic and far removed from the type of pole dancing performed in strip clubs, we still need to explain ourselves. Many times when revealing to strangers what it is I do, I find myself hesitating because I don’t feel like justifying my passion to a skeptic.
“I don’t have enough upper body strength.” is one of the excuses often heard for not trying pole dancing. Hardly anyone starts off with all the skills and strength required for advanced pole dancing! Start with a few taster pole dancing classes in Dorchester and see how you like it. Progress only comes with practice, and if you don’t try you’ll never improve!

Grab the pole with both hands. Stand next to the pole so that it's closer to your weaker side. Then, place both of your hands on the pole so you're gripping it like a baseball bat, with your hands a bit more than 1 foot (30 cm) apart. Put the hand closest to the pole on top, and the outside hand on the bottom. Your lower hand should be at about chest level.[18]

Grab the pole with your dominant hand. Start by standing slightly behind the pole on the side of your dominant hand. Position your inside foot close to the base of the pole. Use your dominant hand to grab the pole at about head height. Allow your arm to straighten so that your weight is hanging away from the pole. Keep your other hand down during this time.[7]


I started Polepeople in 2003 and have never looked back. My inspiration was to establish pole dancing as a life enhancing way of exercising and an amazing, challenging skill. Pole Fitness can be so many things – at Polepeople, we celebrate it as a dancey, acrobatic, sporty, sensual and artistic way of getting fit. Come and join us for a class and discover what its all about!
A back hook spin is another classic spin that’s great for spinning with a lot of momentum all the way down to the floor on a static pole. As a beginner, it’s important to learn all these different grips for spins and holds, it can be confusing at first when you’re trying to configure your arms and legs in the right position, but you’ll be surprised at natural it feels when you get it right

(Last Updated On: April 19, 2019) When people first begin learning to pole dance, the very first frustration is getting enough grip on the pole.   Beginners need a good grip to simply hold their own body weight on the pole and then eventually do basic pole spins and graduating into more advance pole dancing routines. … Continue reading Getting Started With Pole Dancing Grip Aids For Beginners


K.T. Coates, a famed competitive pole dancer, and the International Pole Sports Federation, are currently promoting a campaign to include competitive pole dance in the Olympics and an application was made to the International Olympic Committee to recognise pole as a sport in September 2016.[15] Numerous competitions exist, including the World Pole Sport Championship, U.S. Pole Federation Championship, Pole Art, Miss Pole Dance America, and the International Pole Masters Cup Championship.[16]
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