Always use a crash mat designed for pole dancing as they can protect you from some nasty falls and injuries. As you’ll be learning pole dancing at home, and not in a studio, it’s important that you take these extra precautions as there will be no one to blame but yourself if the unthinkable happens. Read our safety guide for pole dancing at home (opens in a new tab).
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“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!
Pole dancing has gained popularity as a form of exercise with increased awareness of the benefits to general strength and fitness. These forms of exercise increases core and general body strength by using the body itself as resistance, while toning the body as a whole. A typical pole dance exercise regimen in class begins with strength training, dance-based moves, squats, push-ups, and sit-ups and gradually works its way up to the spins, climbs and inversions which are the métier of the exercise. Pole dancing is also generally reported by its schools to be empowering for women in terms of building self-confidence, in terms of which its erotic components are still the subject of some controversy.[24] Some feminists argue that sexualized dancing of this kind cannot be seen as empowering because the choice to participate is not made in freedom from constraining power structures, especially given the performative aspect of many classes.[citation needed]
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 am still surprised that people don't understand this concept. In order for skin to grip the pole, pole dancers must have their legs, arms and stomach exposed. This is a safety concern. 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. Most pole dancers do not have an issue with this at all, since our focus turns away from what our bodies look like and onto what they can do.

This is another staple move for beginners to have in their repertoire. It’s also a good way to start building up your pain threshold, as this move hurts – quite a lot! You can introduce yourself to thigh-grip fairly quickly and in a controlled way, by sitting on the pole but still holding on with your hands, then you can slowly remove your hands as you build up grip strength.


Poles come in a variety of materials and coatings where each material possesses its own properties, advantages and disadvantages. The materials poles are made of are brass, titanium – gold, stainless steel and chrome.[17] The brass and titanium – gold poles are gold in colour and are used to enhance the grip between the pole and the dancer, these poles are normally used by more advanced dancers. The stainless steel poles aren’t as popular as the other types as they do not have the finest grip however, they are used by dancers who have sensitive skin. The chrome poles are silver in colour and are most popular amongst beginners. The finishes some dance poles may possess are silicone sleeves and powder coatings. Silicone sleeves can provide maximum grip, however, there are safety precautions dancers must take and consider before using silicone sleeves. These measures can include a great amount of clothing to be worn by the dancer and only static moves can be performed. Poles that are coated in powder can provide the best friction and maximum grip for dancers.[21][22]
Always use a crash mat designed for pole dancing as they can protect you from some nasty falls and injuries. As you’ll be learning pole dancing at home, and not in a studio, it’s important that you take these extra precautions as there will be no one to blame but yourself if the unthinkable happens. Read our safety guide for pole dancing at home (opens in a new tab).
These are the serious athletes performing death-defying tricks and displaying unfathomable muscular strength. Then there are also those who embrace the artistic side pole has to offer. The simplicity of a vertical apparatus is appealing in that so much can be created and so many stories can be told. Many of these 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 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.
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.
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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. Just the other day, I assisted a student in her first climb. It was a huge deal for her and the expression of joy on her face reminded me why I do what I do.

So you’ve decided to take a pole dance class – great! The first thing you should know is that you’re going to need to wear as little clothing as possible (or as you’re comfortable with). The reason skin needs to be exposed during pole dancing classes in Dorchester is because it helps you grip the pole with different parts of your body. The most important areas to keep free of clothing are the backs of the knees and elbows, lower legs, and feet. You can expect to come out of a class with a few bruises, but you’ll be wearing them as a badge of honor for learning new moves!
Pole dancing has gained popularity as a form of exercise with increased awareness of the benefits to general strength and fitness. These forms of exercise increases core and general body strength by using the body itself as resistance, while toning the body as a whole. A typical pole dance exercise regimen in class begins with strength training, dance-based moves, squats, push-ups, and sit-ups and gradually works its way up to the spins, climbs and inversions which are the métier of the exercise. Pole dancing is also generally reported by its schools to be empowering for women in terms of building self-confidence, in terms of which its erotic components are still the subject of some controversy.[24] Some feminists argue that sexualized dancing of this kind cannot be seen as empowering because the choice to participate is not made in freedom from constraining power structures, especially given the performative aspect of many classes.[citation needed]
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